Relaxation, or relaxation, is a useful skill that helps you regulate your emotional state and quickly recuperate. Having mastered the relaxation technique, you can learn to feel your body better, which means to be more attentive to its needs.
The gradual relaxation technique consists of sequentially tensing and relaxing different muscle groups.
For relaxation, choose a calm, comfortable place and a time when no one will bother you. It is better that there are no other people or animals in the room. You can turn on calm music.
Lie on the floor (you can put a rug or gym mat), close your eyes, get rid of extraneous thoughts, relax your body, starting from the tips of your toes and ending with the crown of your head. Make sure all your muscles are completely relaxed.
Take a few deep breaths. Feel the tension release with each exhalation.
Tighten your toes for a few seconds and then relax them. Inhale deeply, hold your breath for 10 counts, and then exhale slowly, focusing on the sensations in the relaxed muscles. Mentally compare your feelings in relaxed and tense muscles.
Gradually engage the muscles in your feet, legs, thighs, abdomen, back, arms, neck, face, and head. After completing, lie down for a few minutes.
In the process of relaxation, it is important not to lose concentration on your sensations and not to allow extraneous thoughts.
