Relaxation without applying tension or induction relaxation

Within Jacobson's progressive muscle relaxation training, after the implementation of the relaxation training by breathing and the progressive relaxation techniquesFinally, we proceed to the so-called relaxation without applying tension. We are relaxing the muscles thanks to the self-instructions that we are supplying ourselves. As we give ourselves the self-messages, the muscles gradually relax, until we achieve total relaxation.

In this PsychologyOnline article, we explain how to do induction relaxation step by step.

Being comfortably seated and calm; we introduce this idea of ​​tranquility, in our body, using for it the thought.

1. Let us focus all our attention on the hands and eliminate any tension that we may experience.
2. Both hands now rest heavy, distended, and relaxed.
3. Let's focus now on the forearms, let them loose, heavy, free, without any type of tension, trying to keep relaxing a little more and more.
4. Let us now ascend towards the upper part of the arms, leave them relaxed and heavy.
5. Let's continue with the thought towards the shoulders, let's do the same, let's leave them heavy, loose, drooping, relaxed, without tension.
6. Let's go up now with the thought towards the nape of the neck. Let's focus on it as if there were only the nape, let's rest it against the sofa, let it fall, without exerting pressure, without holding it.
7. Let us now concentrate our attention on the muscles of the face, soften the features, that everything is as relaxed as possible possible, let us leave the forehead, cheeks, eyes, mouth all relaxed, without exerting any Pressure.
8. Let's continue with the back muscles, feeling them heavy, very relaxed.
9. Then we continue with the chest muscles, relaxing them while we breathe slowly (taking the air slowly through the nose and also releasing it slowly through the mouth).
10. Let's focus later on the stomach and the abdomen that nothing causes the slightest tension.
11. Let's move on to the buttock muscles; Let's leave them soft, relaxed, loose and heavy.
12. Let's do the same with the thighs, with the calves, with the feet, let's leave everything pleasantly loose, distended and relaxed, even the tips of the toes.

Let us now observe how our whole body is pleasantly heavy and relaxed. Let's enjoy these tremendously pleasant sensations while associating them with the selected image, leaving us take, enjoying all this, feeling the benefits both psychic and physical, let's learn to get the most out of it.

There are many situations where relaxation is essential but it would be especially indicated:

• What complement to any psychotherapy whether there are organic problems or not (eg. digestive problems, asthmatic processes, irritable bowel, constipation, fibromyalgia, arthritis, menstrual syndromes, cancer problems, heart attack prevention, migraines, tension pains ...) In general, relaxation will be of great help to us, as well as improving the quality of life, by improving mood and reducing Anxiety and stress caused by the physical symptoms that accompany illnesses will allow us to deal much better with any pathology, both physical and mental.
• On especially stressful situations such as: exam times, school, work or family problems, insomnia, fertility treatments, making important decisions, separations or breakup of couples... In situations that involve important changes in our life, it will be essential to face them in the best conditions and with the maximum perception of control, an aspect that will allow us to resolve conflicts more easily as the state of relaxation is incompatible with the state of anxiety.
• And in general to any problem where anxiety makes an appearance: addictions, obesity treatments, phobias, anguish of any kind... Or simply to feel good and be able to find ourselves in optimal conditions to resolve any situation that may introduce oneself.

And finally and I will not tire of repeating it "The time that we dedicate to relax we will be investing in physical and mental health". "In addition to considerably increasing our quality of life, we will also increase our personal, interpersonal and emotional development." "We are too valuable not to take it into account and spend a little of our time in get it "It's worth a try, let's do it and we won't regret it because the benefit it will be huge!

This article is merely informative, in Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.