Progressive muscle relaxation group
OtherNow, find the most comfortable position for yourself in the chair you're sitting in and close your eyes. Feel the rhythm of your breathing. Breathe in through your nose and exhale slowly and easily through your mouth. Notice how your body relaxes a little more with each exhale. Focus your attention on what I'm saying. When other thoughts come to mind, refocus your attention on what I'm saying. Now, let your arms hang down at your sides and, while breathing in, clench your fists and tense your hand muscles… Clench your fists and hold like that for a little while. Now open your fists and allow your hands to relax. Try to notice how relaxed your hand muscles are and how they are starting to warm up. Now take a deep breath and hold it in your chest. Notice how the muscles in your chest tense up, keep your muscles tense and release.