I’ve had some feedback about using Progressive Muscle Relaxation and Visualization.  Several people are  finding it difficult to use these tools because, obviously, trying to practice them while reading the scripts is pretty much impossible.  There was a suggestion that I add audio for these pieces for users to listen to as they practice.  It’s a great suggestion, and I may do it – eventually. 

Until that time, here are a few tips to help you get going on your own.  Pick the script you want to follow, read through it a few times, then close your eyes, BREATHE SLOWLY, and do any part of it you remember – or make it up as you go along.  It doesn’t have to be my script in order to promote relaxation.

For PROGRESSIVE MUSCLE RELAXATION, all you’re doing is going through the various muscle groups in your body.  The order you go in does not matter at all; just start with your head and work your way down to your toes.  If a part of your body is particularly tight, you can tense and relax that spot two or three times, or come back to it later.  

This is all you need to remember:  Inhale & Tighten; Exhale & Release.

After you get to your toes, scan your body and breathe into any spots that are still tense.

For VISUALIZATION, you want to think about a place, real or imagined, that makes you feel good, great, safe, peaceful.  You can get some ideas from the script I posted, but this is your own place.  Make it whatever you want it to be.  Get comfortable, close your eyes, breathe slowly, and let your imagination go wild.  Think about somewhere you’ve been that you loved, or totally make it all up.  This is for YOU.

Thanks for the feedback and keep it coming.  If you share your comments on this page, everyone can join in the conversation.  And please don’t wait for me to get audio – start relaxing now!


1 Comment

Filed under Relax


  1. Thanks for the clarification and for the posts. I know this stuff and know that it works, but don’t use it until I get these reminders.

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