Physically passive neuromuscular relaxation

The method of physically passive neuromuscular relaxation has several positive and negative sides. Its advantage is that it does not have limitations associated with possible physical disorders. Another advantage is that the patient can engage in passive relaxation without disturbing others and not attracting attention. The last advantage of the method of passive relaxation training is that it takes much less time to complete it than performing active muscle relaxation. The main drawback with the use of the passive form of neuromuscular relaxation is that it, like other forms of mental imagination, can contribute to the emergence of distracting thoughts.

Introductory information. It has long been known that muscle tension can lead to stress and anxiety, so if you can learn to remove excessive muscle tension, you will reduce stress and anxiety.

What you will do is relax the basic muscle groups of your body. You can do this simply by focusing on each muscle group that I will call. Studies have shown that patience and practice will help you learn to achieve a state of deep relaxation of the whole body only by focusing attention on relaxing each of the different muscle groups of your body.

Instruction. So, let's get started. Close your eyes and settle as comfortably as possible. Lean on a chair or bed with your whole body. Remember that you need to focus on allowing your muscles to relax.

Chest and abdomen. Begin by taking a deep breath. Ready? Start( pause 3 seconds), and now on exhalation feel how the tension leaves your chest and stomach. We repeat again. Ready? Started( pause 3 seconds).And now relax and exhale - the tension goes away, the chest and stomach relax.

Head. Focus your attention on the muscles of the head. Now start to feel how the muscles relax as the warm wave of relaxation begins to descend from the top of the head. Focus on the muscles of the forehead. Now let these muscles become heavy and relaxed. Focus on how the forehead becomes heavy and relaxed( pause 10 s).Now, moving attention to the muscles of the eyes and cheeks, let them become heavy and relaxed. Focus your attention on how your eyes and cheeks become heavy and relaxed( pause 10 s).Now pay attention to the muscles of the mouth and jaw. Let these muscles become heavy and relaxed. Focus on how the mouth and jaws become heavy and relaxed( pause 10 s).

Neck. Now start to feel how a warm wave of relaxation descends to the muscles of the neck. While you shift attention to the neck muscles, the head remains relaxed. Let the neck muscles become heavy and relaxed. Focus on how your neck becomes heavy and relaxed.

Shoulder. Now start to feel how a warm wave of relaxation descends to the muscles of the shoulder girdle. While you shift attention to the muscles of the shoulder girdle, the muscles of the head and neck remain relaxed. Let the muscles of the shoulder girdle become heavy and relaxed. Focus on how your shoulders become heavy and relaxed( pause 10 s).

Hands. Now start to feel how a warm wave of relaxation descends to your hands. While you shift attention to both hands, the head, neck and shoulders remain relaxed. Let both hands become heavy and relaxed. Focus on how your hands become heavy and relaxed( pause 10 s).

Brushes of hands. Now start to feel how a warm wave of relaxation descends to the hands. While you pay attention to the muscles of both hands, the head, neck, shoulders and arms remain relaxed. Let the hands become heavy and relaxed. Focus on how hands become heavy and relaxed( pause 10 s).

Buckets. Now start to feel how a warm wave of relaxation descends to the hips. While you shift attention to the muscles of the thighs, the head, neck, shoulders, hands and hands remain relaxed. Let the hips become heavy and relaxed. Focus on how the hips become heavy and relaxed( pause 10 s).

Tibia. Now start to feel how a warm wave of relaxation descends to the feet. While you pay attention to both calf muscles, the head, neck, shoulders, hands, hands and hips remain relaxed. Focus on how the calves become heavy and relaxed.

Stop. Now start to feel how a warm wave of relaxation descends to the feet. While you pay attention to the muscles of both feet, the remaining muscles of the body remain relaxed. Let both steps become heavy and relaxed. Focus on how the feet become heavy and relaxed( pause 10 s).

The final part. All the basic muscles of your body are now relaxed? To help yourself stay relaxed, just repeat to yourself in exhalation: "I'm relaxed." Now, for a few minutes, continue to relax, repeating to yourself: "I'm relaxed. .. I'm relaxed. .. I'm relaxed. .."( pause approx.5 minutes).

Transition to wakefulness. Now, turn your attention back to the world around you. Count from 1 to 10. With each account you will feel how your mind becomes more and more alert, and the body more and more obedient and rested. When you reach 10, you will open your eyes and feel better than ever for today - you will feel yourself cheerful, refreshed, full of energy and ready to resume your usual activity. Let's start: 1-2 - you become more cheerful;3-4-5 - you are waking up more and more;6-7 - Now pull with your hands and feet;8 - stretch your arms and legs;9-10 - Now open your eyes! You feel lively and alert, your mind has become clear, and the body is refreshed.