Unit 2: Progressive Relaxation

In the last unit you learned that the more relaxed you are right before visualizing your goal, the more receptive your mind will be to the new goal-related thoughts, images and feelings you are implanting. In this unit you will learn how to use a technique called progressive relaxation, which you can use to relax yourself in preparation for the moment when you actually visualize your goal.

Progressive Relaxation

Progressive relaxation is just what it sounds like it is—guiding and allowing the relaxation of your muscles from one end of your body to the other until you are completely relaxed. This technique will not put you into a trance or other similar altered state. It will, however, draw your attention away from the world outside your body to focus it deeply and clearly on the world within you. You will be totally in control at all times and whenever you want you can open your eyes and end the experience.

There are three basic steps for effective progressive relaxation: setting the scene, deep breathing and muscle relaxation.

1. Set the scene for relaxation.

Find a place where you can sit or lie comfortably and undisturbed for 10-15 minutes. Lock the door if you need to and turn off the phone ringer. Tell family or roommates not to disturb you unless there is "smoke or blood."

Now put on some music or soothing nature sounds to help you relax. (I recommend music by Daniel Kobialka, Marcy Hamm, Stephen Halpern, Mike Rowland, and Constance Denby. There are also many other excellent artists whose music will gently relax and uplift you. If you are not sure where to find this music, look in the “New Age” section. Whenever possible, listen to the tape first because not all New Age music is relaxing.)

2. Deep Breathing.

Inhale deeply (through your nose) and exhale slowly (through your mouth) three times. Exhale as much as possible to clear out old, stale air and bring in new, fresh air. You may want to imagine fresh, new energy entering your body as you inhale and old, stale energy leaving your body as you exhale. After several sessions, three deep breaths will become a signal to your body that it is time to relax.

3. Muscle Relaxation.

Relax your muscles from head to toe. Begin with your head and imagine a soft, warm light (of any color) gently entering your body from above through the crown of your head, filling your head with the soft glow of relaxation. (Guide yourself using these words when you do the exercise—it will enhance the relaxation.) As your head fills, instruct the different parts of it to relax, such as your scalp, forehead, eyes, nose, ears, tongue, jaw, etc. Move the light and relaxation slowly down into your neck, across your shoulders, down your arms, and into your hands and fingers. Then bring the light down into your chest and back areas, filling your torso and your inner organs with relaxation. Continue to bring the light and relaxation down into your lower back and abdominal region, your pelvis area, buttocks, into your legs, thighs, knees, calves, ankles, feet, and finally into your toes. Have the light flow out through your toes into the earth, grounding you and helping you to relax even more.

After you have filled your whole body with light, check to see if there are any tight or uncomfortable places remaining. If so, relax them by squeezing and releasing the muscles there and then send extra light to relax those body parts. You may want to gently repeat something to yourself three times such as, It feels good to relax or I am totally relaxed. Once you have reached this point you will be very relaxed, and, with practice, will be able to become even more relaxed each time you do this exercise.

When you have completely relaxed your body you will have automatically brought your brain wave activity into the Alpha range. You may want to stay in this relaxed state for a while and enjoy the wonderful feeling of being completely relaxed—and stress free!

When you are ready to end the session and return to full waking consciousness, simply count yourself up from one to five, telling yourself with each ascending number that you are becoming more fully awake and fully alert. When you reach the number five tell yourself you are now awake and open your eyes. At this point it helps a bit to stretch the body to invigorate yourself.

Your unit follow-up activities include beginning to practice progressive relaxation. Once you have completed two practice sessions, you may continue on to the next unit and begin the first step of the creative visualization process, setting a goal.

Unit Follow-up Activities

1. Practice this progressive relaxation exercise at least four times a week while you complete Units 3, 4 & 5. It is important that you not only become good at progressive relaxation, but also that you build into your weekly schedule time for the creative visualization you will be doing during this relaxation period. You will soon be adding the imagery component (in Unit 6).

2. Begin to keep a journal of the thoughts, feelings and experiences that come to you that are related to the progressive relaxation exercise and any of the learning experiences you have as the course progresses. A spiral notebook will do just as nicely as a fancy journal book for this activity.

To to Unit Three