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Tape/CD 2:
Complete Body & Mind Relaxation

Progressive Muscle Relaxation for Stress Management & Reduction

 This progressive relaxation recording is ideal for creating the deepest possible physical relaxation that releases and discharges all traces of stress and tension from your entire body, and then clears and calms your mind. It works so effectively by systematically tensing and relaxing each of the major muscle groups and areas of your body, beginning at the tips of your toes, and slowly and sequentially moving up through each area, until reaching the very top of your head. With practice, this process will retrain your brain to recognize whenever any part of you is carrying tension or stress, and allow you to rapidly release it. Therefore, this technique becomes a powerful aid to you in preventing the build-up of stress and tension in your body and mind, in repairing and preventing the damage of accumulation of tension and stress, and creating a more relaxed physical and mental state as your “new baseline,” becoming your normal way of living and coping. This relaxation state enhances your immune system, reduces the negative impact of stressors on your body (including health problems), strengthens your ability to respond in a beneficial and constructive way to life’s challenges, stresses, physical and emotional demands - all because your body and mind’s resources are no longer being drained by chronic and/or intense stress or tension.

Important Note: The progressive relaxation technique is like a “mini-workout” of stretching, strengthening, and tension-releasing resistance exercises for your muscle groups. The process requires your active participation, both physically and mentally, in an interactive guided program of stress/tension release and deep relaxation.

In this progressive relaxation instructional tape/CD, I have blended together the elements of deep, whole body muscle relaxation; calming (abdominal) breathing; self-soothing and massage; and guided imagery and visualization of personally pleasing scenes that enhance serenity and well-being. All flow seamlessly together in creating a profound, renewing state of mental and physical relaxation. Even if you feel that you have never been able to completely relax, you will find that you can relax more and more deeply with this than ever before.

Two different versions of the progressive relaxation process have been designed, so that you may choose what is best suited to your needs. The full version, approximately 50 to 60 min. in length, leaves nothing out and comfortably guides you, through every step of muscle group relaxation, breathing, self-soothing and massage, and guided imagery and visualization. For those already familiar with this skill or those with less time, I have developed a more condensed version (25-30 Min.) of the process that still contains each of the essential elements in an abbreviated form. To encourage you further, know that with practice, you will be able to rapidly and effectively attain this relaxed state with less and less time investment.

Select for more detail on Uses of Progressive Relaxation Skill