progressive muscle relaxation

how you tense up for: 10 seconds

how long you relax for: 20 seconds

what is the keyword you think of: relax

1: lower arm, make a fist
2: upper arm, pull arms in towards the side

3: lower legs, flexing feet, and pulling toes

4: upper legs, pulling knees together and then lifting legs

5: stomach, pulling it to the spine

6: chest, holding breath

7: imagine shoulder being pulled by a string to your ears

8: build up tension, by pressing it towards your chin and then towards your chest

9: clench teeth to tense mouth, jaw, and throat

10: squeeze eyes

11: lower forehead, pull your eyebrows down

12: upper forehead, raising eyebrows

13: body should be relaxed now, remember to count 1 to 5 with steps