Therapist's Guide to Clinical Intervention - Sigmund Freud

In a perfect state of relaxation you are unwilling to move a single muscle in your body. All
you feel is peaceful, quiet and relaxed. Continue to relax. When you want to get up count
backward from four to one. You will feel relaxed and refreshed, wide awake and calm.
PROGRESSIVE MUSCLE RELAXATION (20 TO 25 MIN)
Prepare your environment so that you can complete this relaxation exercise without interruption.
Spend a little time getting as comfortable as you can. Prepare yourself for a pleasant
and comfortable experience. Lie down or recline in a comfortable chair. Uncross your
legs, loosen any tight clothing, and remove your shoes and glasses. Your arms should be
placed comfortably at your sides. Slowly open your mouth and move your jaw gently from
side to side. Now let your mouth close, keeping your teeth slightly apart. As you do this,
take a breath, and slowly let the air slip out.
As you tighten one part of your body, try to leave every other part limp and relaxed. Keep
the tensed part of your body tight for a few seconds and then let the tension go and relax.
Then take a deep breath, hold it for a moment, and as you breath out, think the words, "Let
go and relax." You don't have to tense a muscle so hard that you experience discomfort or
cramping. The goal of this technique is to recognize the difference between tension and
relaxation. It's time to begin progressive muscle relaxation.
First, tense all the muscles in your body. Tense your jaw, eyes, shoulders, arms, hands,
chest, back, legs, stomach, hips, and feet. Feel the tension all over your body. Hold the tension
briefly, then think the words, "Let go and relax." Let your whole body relax. Feel a
wave of relief come over you as you stop tensing. Experience feeling calm.
Take another deep breath, and study the tension as you hold your breath. Slowly breath
out and think the words, "Let go and relax." Feel the deepening relaxation. Allow yourself
to drift more and more with this relaxation. We will continue with different parts of your
body. Become aware of the differences between tension and relaxation in your body.
Keeping the rest of your body relaxed, wrinkle up your forehead. Feel the tension. Your
forehead is very tight. Be aware of the tense feeling. Now let the tension go, and relax. Feel
the tension slipping away. Smooth out your forehead and take a deep breath. Hold it for a
moment, and as you breathe out, think the words, "Let go and relax."
Squint your eyes as if you are in bright sunlight. Keep the rest of your body relaxed. Feel
the tension around your eyes. Now, let the tension go, and relax. Take a deep breath and
think the words, "Let go and relax," as you breathe out.
Open your mouth as wide as you can. Feel the tension in your jaw and chin. Experience
the tension. Now, let your mouth gently close. As you do, think the words, "Let go and
relax." Take a deep breath, and as you breathe out, think the words, "Let go and relax."
Close your mouth. Push your tongue against the roof of your mouth. Feel the tension in
your mouth and chin. Hold the tension for a moment, then let it go and relax. Take a deep
breath. Now think the words, "Let go and relax" as you breathe out. When you breathe out,
let your tongue rest comfortably in your mouth, and let your lips be slightly apart.
Keeping the rest of your body relaxed, clench your jaw. Feel the tension in your jaw
muscles. Hold the tension for a moment. Now let it go and relax. Take a deep breath out,
think the words, "Let go and relax."
Focus now on your forehead, eyes, jaw, and cheeks. Are these muscles relaxed? Have you
let go of all the tension? Continue to let the tension slip away and feel the relaxation replace
the tension. Your face will feel very smooth and soft as all the tension slips away. Your eyes
are relaxed. Your tongue is relaxed. Your jaw is loose and limp. All of your neck muscles are
also very relaxed.
The muscles of your face and head are becoming more and more relaxed. Your head feels
as though it could roll gently from side to side. Your face feels soft and smooth. Allow your
face, head, and neck to continue becoming more and more relaxed as you now move to
other areas of your body.
Become aware of your shoulders. Lift your shoulders up and try to touch your ears with
each of your shoulders. Become aware of the tension in your shoulders and neck. Hold on
to that tension, now let the tension go and relax. As you do, feel your shoulders joining the
relaxed parts of your body. Take a deep breath. Hold it, and think the words, "Let go and
relax" as you slowly breathe out.
242 3. Skill-Building Resources for Increasing Social Competency