Jacobson Relaxation - Method for anxiety

Jacobson Relaxation - Method This technique is simple and easy to practice. Once you start practicing you find it much simpler easier and start feeling comfortable. The following procedure takes approximately 20 minutes. Follow the steps in the order given below. Select a place where you can lie down comfortably or comfortable chair, preferably a reclining one. Switch off the television and cell phone for 20 minutes, if necessary set an alarm to ring after 20 minutes. Make sure that room is quiet and nobody disturbs you, if desired you can have soft instrumental music with our lyrics. Slowly close both eyes, take two deep breaths, and feel yourself "let go", the relaxation feeling starts from here. Extend both arms straight out and slowly clench your fists... gradually increase the tension level until all the muscles in your fingers and hands are fully tight... then relax. Let your arms drop naturally. Be aware of the difference between feelings of "Tension" and "Relaxation". Extend both arms again, straight out, and tense the muscles of your lower arm and elbow... hold it, become aware of the feeling... now relax... let your arms drop naturally to your side. Tense the muscles in your forehead by frowning... hold it, become aware of the feeling... this is area where the tension accumulates and create tension.now relax... let all the muscles in your forehead become smoother and smoother. Tense the muscles in your face... keep your lips into mouth and squeeze them tightly. Close the eyes still tightly and feel the tense... hold it, become aware of the feeling... now relax. Tense the muscles in your neck... hold it, become aware of the feeling... now relax. Turn your head towards your right side. Relax and then left side. Relax. Tense the muscles of the right shoulder... hold it, become aware of the feeling... now relax. Tense the muscles of elbow, wrist, fingers and tips of the fingers, hold and now relax. Tense the muscles of the left shoulder.. hold it, become aware of the feeling... now relax. Tense the muscles of left elbow, wrist, fingers and tips of the fingers.. hold and now relax. Tense the muscles of the back, first the upper back and then the lower... hold it, become aware of the feeling... now relax. Tense the muscles of your chest... hold it, become aware of the feeling... now relax. Feel the relaxation in your chest and around. Tense the muscles of your stomach... hold it, become aware of the feeling... now relax. Tense the muscles of your abdomen... hold it, become aware of the feeling... now relax. Tense the muscles of your right upper leg - all the muscles of the thigh... hold it, become aware of the feeling... now relax. Tense the muscles of your left upper leg - all the muscles of the thigh... hold it, become aware of the feeling... now relax. Tense the muscles of your right lower leg - all the muscles of the knee and calf... hold it, become aware of the feeling... now relax. Tense the muscles of your left lower leg - all the muscles of the knee and calf... hold it, become aware of the feeling... now relax. Tense the muscles of your right foot and toes... hold it, become aware of the feeling... now relax. Tense the muscles of your right foot and toes... hold it, become aware of the feeling...now relax. Now concentrate on relaxing all the muscles of your body. Become aware of any areas that might still be tense in any way, and relax them. Maintain this state of total muscle relaxation for at least three minutes. Visualise the success mentally. Although it was not suggested by Dr Edmund Jacobson, you can develop mental imagery as if you have achieved the goal. (Through Self-hypnotism, meditation etc. Open your eyes stretch, and feel refreshed... enjoy the feeling of relaxation.