Visualization

• Go through each of your major muscle groups, tensing (squeezing) them for 10 seconds and then relaxing. If tensing any particular muscle group is painful, skip the tensing step and concentrate just on relaxing. Focus completely on releasing all the tension from your muscles and notice the differences you feel when they are relaxed. Focus on the pleasant feeling of relaxation.
• In turn, tense, hold and relax your:
• Lips, eyes, and forehead. Scowl, raise your eyebrows, pucker your lips, and then grin.
• Jaws and neck. Thrust your lower jaw out, and then relax. Then tilt your chin down toward your chest.
• Shoulders. Shrug your shoulders upward toward your ears.
• Right and left arms. Make a fist and bring it up to your shoulder, tightening your arm.
• Chest. Push out your chest.
• Stomach. Pull up your stomach (like a stomach crunch).
• Lower back. Stretch your lower back so that it forms a gentle arch, with your stomach pushed outward. Make sure to do this gently, as these muscles are often tight.
• Buttocks. Squeeze your buttocks together.
• Thighs. Press your thighs together.
• Calves. Point your toes up, toward your knees.
• Feet. Point your toes down, like a ballet dancer's.

• Review these parts of your body again and release any tension that remains. Be sure to maintain your deep breathing.

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