Then, spend some time noticing how you are feeling. What do your muscles feel like when they are relaxed? What words would you use? Heavy, warm, jelly-like, etc.
Take another few deep breaths and slowly open your eyes.
This exercise has several purposes. First, it is a great exercise for inducing an immediate relaxation. You should notice when you are done that your mind feels much clearer. When you release tension, your mind doesn’t have to be constantly checking on your body. Your mind is getting signals from your body that everything is fine; the mind can now focus on other issues. Second, you learn how to release tension from your body. This exercise can be done sitting at your desk. If you notice the tension building in your muscles, tighten the muscle a little more and then let go. Once you have practiced this technique, you won’t even need to tense, you will just be able to release.
Don’t feel like you have enough time to complete the entire exercise? Want to have a mini-break at work? Break the body into general sections: legs, belly/chest/back, shoulders/arms, head/neck. Tense and relax these larger groups.
You can practice this on a daily basis for preventative health. Or, use it to de-stress at the end of a particularly hectic day. If you find yourself waking in the middle of the night and are unable to return to sleep, try practicing PMR. This will cue your body that it is time to relax and sleep. Any of these uses should help you to decrease the amount of tension you store in your muscles, keeping your muscles and body in a better state of health.
In addition, PMR puts your body in a deeply relaxed state; your body will be in a very receptive state for any message that you might want to bring it. For example, if you are trying to improve an area of your life such as a health issue, self-esteem, anger management, etc., working from a relaxed state can enhance your work in these areas.