Muscle relaxation was originally developed by a University of Chicago researcher in 1939. It centers on relaxing your entire musculature through a simple, two-step process. Here are the two steps— ready?

Step 1: Apply tension to a muscle group (say, your feet and toes).

Step 2: Remove the tension and notice how the muscles relax. That’s it!

 When you begin a new PMR practice, plan to do it twice a day for two weeks until you get the hang of it. Then, you can practice a shortened form for just ten minutes a day that will have you feeling groovy in no time. Here are some rules:

• Wear comfortable clothing and NO SHOES
• Find a quite place where you can be alone and free from distractions.
• You can sit or lie down.
• Don’t practice close to mealtimes or after a drink or snack.
• Make sure you get up slowly. Some people find it helpful to take a few deep, abdominal breaths while counting to ten and opening their eyes. Be still for a moment, and then get up.

Please refer to the book for more details on this activity.