MODULE TWO: COUNSELLING - FHI 360 Center for Global Health ...

4. For each muscle group outlined below, first tense that area, hold the tension
for 5 seconds, and all at once let go of the tension and say to yourself "relax."
Notice the feelings of tension when you are tensing, and notice the feelings of
warmth and relaxation as you let the muscle relax. Be sure to relax by letting the
tension go all at once, releasing the muscle tension quickly.
The first muscle groups to tense and relax are the hands and forearms. Starting
with your right hand, make a fist and hold that fist for 5 seconds. Then, all at
once, let go of your fist. Let your hand drop loosely into your lap or on to the
support of your armchair. Notice the feelings of relaxation. Repeat this one more
time – tense the hand, hold for 5 seconds...and relax. Proceed in this manner for
each of the muscles groups outlined below:
•Right hand and forearm
•Right bicep
•Left hand and forearm
•Left bicep
•Forehead (tense by making a frown, scrunching up the muscles above
your eyebrows)
•Cheeks and nose (tense by pretending you are smelling something awful)
•Mouth (tense by pulling the corners of your mouth outwards)
•Neck and shoulders (tense by shrugging)
•Chest and stomach (pretend you are about to be hit in the stomach)
•Right thigh
•Right foot and calf
•Right toes (press your toes down to the bottom of your shoes. Be careful
not to make them too tense or else they may cramp)
•Left thigh
•Left foot and calf
•Left toes
5. Once you've relaxed your entire body, alternating tension and relaxation in
each of the 15 muscle groups, allow yourself to enjoy the feelings of relaxation.
Allow your mind to wander throughout your body, scanning for any tense areas.
If you find one, repeat the exercise of tension and relaxation for that area. You
may find that you cannot attain a relaxed state by doing this exercise the first
few times.
The more you practice the better and more proficient you will become.
Session 10 – Pg. 5