Click here to access the progressive Relaxation Exercise (9 minutes) and the Combination Relaxation Exercise (15 minutes).
Steps for using the relaxation exercises
1. Try to practice whichever exercise you prefer at least once or twice a
day. Expect your ability to relax to improve as you continue practicing,
and expect to practice two or three weeks before you become genuinely proficient.
Once you learn how to do one of the exercises, you may no longer require
the recorded instructions, and you can tailor the exercise to your own liking.
2. Avoid practicing within an hour before or after a meal (either hunger
or feeling full may distract you). Also avoid practicing immediately after
engaging in vigorous exercise.
3. Sit quietly and in a comfortable position, with your legs uncrossed and
your arms resting at your sides. This is especially important when you are
first learning the exercise.
4. Adopt a calm, accepting attitude towards your practice. Don't worry about
how well you're doing or about possible interruptions. Instead, know that
with repetition your ability to relax will grow.
5. When you are ready, close your eyes, begin listening to the recording,
and follow the directions. As you complete the exercise, you can expect your
mind to wander a bit—when this happens you can simply re-direct your
focus back to the recording.
6. Once you've finished, stretch, look around and remain still another minute
or two.
7. As you become skilled with either of the exercises, try applying them
to specific situations that might otherwise be anxiety provoking, such as
tests, oral presentations, difficult social situations, job interviews, insomnia,
and so forth. If you need help learning or applying the exercises, consider
meeting with a counselor.
Thanks to Steve Sprinkle and Bonnie Lambourn, psychologists at the Counseling
Center of Hobart and William Smith Colleges, for sharing these relaxation exercises
with us.