An adaptation of…

Author Unknown

This is an excellent relation exercise, which is very effective in assisting us to sleep. We complete the exercise as we lay in bed, after we retire for the night, or any time that we need to relax.

We need to be mindful that the purpose of this exercise is to relax, perhaps to the point of sleep, not to complete the exercise.

We may hold our position for more or less time than recommended for this exercise, depending on what we are comfortable with.

We take in a deep breath and hold it. We tighten the muscles in our feet, and hold the position for 10 seconds. We release our breath and muscles, and we relax for 10 seconds.

We take in a deep breath and hold it. We tighten the muscles in our calves, and hold the position for 10 seconds. We release our breath and muscles, and we relax for 10 seconds.

We take in a deep breath and hold it. We tighten the muscles in our thighs, and hold the position for 10 seconds. We release our breath and muscles, and we relax for 10 seconds.

We take in a deep breath and hold it. We tighten the muscles in our pelvis, and hold the position for 10 seconds. We release our breath and muscles, and we relax for 10 seconds.

We take in a deep breath and hold it. We tighten the muscles in our stomach, and hold the position for 10 seconds. We release our breath and muscles, and we relax for 10 seconds.

We take in a deep breath and hold it. We tighten the muscles in our chest, and hold the position for 10 seconds. We release our breath and muscles, and we relax for 10 seconds.

We take in a deep breath and hold it. We tighten the muscles in our hands, and hold the position for 10 seconds. We release our breath and muscles, and we relax for 10 seconds.

We take in a deep breath and hold it. We tighten the muscles in our arms, and hold the position for 10 seconds. We release our breath and muscles, and we relax for 10 seconds.

We take in a deep breath and hold it. We tighten the muscles in our shoulders, and hold the position for 10 seconds. We release our breath and muscles, and we relax for 10 seconds.

We take in a deep breath and hold it. We tighten the muscles in our neck, and hold the position for 10 seconds. We release our breath and muscles, and we relax for 10 seconds.

We take in a deep breath and hold it. We tighten the muscles in our head, and hold the position for 10 seconds. We release our breath and muscles, and we relax.