First, for each muscle group of the arms and shoulders

1. Tense (contract) the muscles, holding until the tension is located (two to five seconds).
2. Feel the tension, notice it carefully. Now release let the tension slide away, all the way.
3. Feel the difference.
4. Notice the pleasant warmth of relaxation.
5. Repeat this sequence with the same group, but use only about half the tension.
6. Repeat again with the same muscle group, but allow little movement so that only slight tension can be detected.

For the muscle groups of the lower limbs, trunk, and face it is only necessary to tense the muscles once, very slightly-just enough to recognize the tension. Then let it slide away. Feel the difference. Notice the pleasant warmth of relaxation.

Technique for Progressive Relaxation of the Whole Body

1. Tense all the muscles together and hold for five seconds,
2. Feel the tension, notice it carefully and then release. Let the entire tension slide away.
3. Notice any remaining tension. Release it.
4. Take a deep breath. Say “relax” softly to yourself as you breathe out slowly
5. Remain totally relaxed.
6. Repeat breathing in and Out slowly, saying “relax,” staying perfectly relaxed.
7. Do this three times.
8. The exercise has ended - enjoy the relaxation.

or people with very painful joints, the technique may not be the best exercise for relaxation. If it causes any pain, the pain may distract from the relaxation. If this is the case for you, try the following techniques.