TENSING FOR RELAXATION: EVERY = EYES

Begin by tensing and relaxing your eyes, mouth, neck, arms, trunk and legs. To help my patients remember the sequence, I write this sentence on a card and give it to them: Every Muscle Needs A Total Loosening.

Every = eyes A = arms

Muscle = mouth Total = trunk Needs = neck Loosening = legs

Every Muscle Needs A Total Loosening: Memorize this sentence.

Every = Eyes

Begin by closing your eyes. Hold them clenched shut, as tightly as you can. Clench them still tighter. Hold the muscles taut while you count: one thousand … two thousand … three thousand … four thousand . .. five thousand … six thousand

… seven thousand … eight thousand … nine thousand

… ten thousand. Count slowly.

Relax your eye muscles.

Now take a slow, deep breath in through your nose. Hold it. Then let it slowly out through your mouth, very slowly, taking at least five seconds to let it all out.

Take another slow breath. Fill your lungs. Feel your diaphragm pulling down to open the lungs wide. In your mind’s eye, see your diaphragm dropping down as your lungs fill.

Now repeat. Squeeze your eyes tightly shut. Hold your eyes closed tightly while you count, slowly: one thousand … two thousand … three thousand … four thousand … five thousand … six thousand … seven thousand … eight thousand … nine thousand … ten thousand.

Slowly relax your muscles, and slowly open your eyes.

Take a deep breath in through your nose … a nice, deep breath. Feel your diaphragm pulling down to open your lungs wide. In your mind’s eye, see your diaphragm dropping down as your lungs fill.

Hold the breath for a moment. Now let it out through your mouth, very slowly, taking at least five seconds to empty your lungs.

Take another big breath, and fill up your lungs.

Hold it for a moment. Now let it out very slowly. Take five seconds or more to blow it all out.

The muscles around your eyes don’t feel tired anymore. They feel good.

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