Progressive Body Relaxation (Active or Passive)
This technique involves moving through the areas of the body one by one and causing a sense of relaxation either through tensing and releasing each part of the body (active) or by focusing on each part of the body while breathing in and out (passive).
Active Progressive Body Relaxation
When you breathe in, you tighten the part of the body you are focusing on and when you breathe out, you release the muscles and feel the sense of release and relaxation in that part of the body. You may wish to spend three or more breath cycles (breathing in, breathing out) on each body part. If you reach a part of your body that is experiencing significant pain, you can just focus on that part of your body using passive relaxation.
Passive Progressive Body Relaxation
You move through your entire body, focusing on one part at a time, again starting with your head or your feet. Allow three or more breath cycles (breathing in, breathing out) while focusing on each part of your body. This can help you maintain a connection with your body.
You may wish to try both techniques to see how they each feel, noticing the benefits of each. What did you notice? Did you learn anything new about your body? How do you feel having tried this technique?