Progressive Muscle Relaxation for Parents and Children
Cinthia has used her knowledge and experience of Progressive Muscle Relaxation to teach children and adults a unique method of grounding oneself in a moment of high stress or crisis. Cinthia educates them on how creating tension and releasing it in different areas of the body helps them focus on the sensation their body is experiencing, momentarily diverting their attention from triggering thoughts or other stimuli. Their body benefits from the release from tension, helping it return to a more relaxed state.
Choose a quiet place, turn off your phone and dim the lights. Romance? No, soothing relaxation.
Sit or lie down, whichever is more comfortable. Let your hands rest by your side or on your lap. Close your eyes and breathe; slow, deep cleansing breaths in through the nose, hold it for a moment and out through the mouth. Feel your stomach rise and fall as each breath fills your lungs and you begin to exhale your tension and stress. Relax.
First breath, in and out. Second breath, third breath, fill your lungs, hold it and expel all the air from your lungs. You’re already more relaxed.
As your breathing rhythm returns to normal, relax....
As you begin, tense various muscles throughout the body but do not strain. Contract each muscle firmly, but gently, as you breathe in. If you are uncomfortable, just relax and breathe normally.
Think about your feet and toes. Breathe in, and as you do, curl your toes and tense the muscles in your feet. Hold your breath for just a few seconds and release the muscles in your feet as you breathe out. Feel the tension leave your feet as you exhale.
Take another deep breath, tense the muscles in your feet and hold it for a few seconds, and then release. With each breath, with each muscle, feel your body unwind.
Now concentrate on your lower legs. Draw a deep breath and tighten those muscles. Hold for a moment then let those muscles relax as you exhale.
Again, take in a deep breath...tighten your calf muscles, hold for a few seconds, and relax. Feel the tension lessen as you breathe out.
You will follow the same pattern as you focus on the muscles in your thighs, buttocks, feet, torso, stomach, spine, back, shoulders, neck, wrists, arms, hands, fingers, and facial muscles.
Take your time, take some deep breaths, listen to the sounds around you feel the air as it fill your lungs and the weight of your body as you succumb to the tranquility of the relaxed body and mind.