O'DOCHARTAIGH ASSOCIATES

This technique is designed to loosen the tension in your
muscles and totally relax the body. It should be done lying
down, without any restrictive or tight clothing on, and is
excellent right before going to sleep at night.

• Beginning with your toes, you are going to direct your attention to the different areas of your body, tensing them, releasing the tension, and relaxing completely. Tense the toes and feet, point the toes up or down, feel the increase in tension, take a deep breath, then exhale and let the tension go.
  

  Direct your attention to your lower legs, knees, and thighs. Tense these muscles, feel the tension, take a deep breath, then exhale and let the tension go completely.

  Continue in the same way by directing your attention to the buttocks, lower back, upper back and shoulders, each time tensing the muscles, feeling the tension, inhaling, then exhaling completely and releasing the tension.

  Direct your attention to the hands and fingers, lower arms, elbows and upper arms. Tighten the muscles by making a fist with your hands, stiffening the arms and raising them to about a 45 degree angle. Feel the tension, take a deep breath, exhale and release the tension completely.

  Continue in the same way to direct your attention to your abdomen, stomach and chest muscles. Tense each muscle group, feel the tension, inhale deeply and then exhale and release the tension.

  Be aware of the muscles in your neck, head and face. Tense these muscles, stiffening the neck and making a big grimace on the face. Feel the tension, inhale, then exhale and release the tension.

  Now tighten every muscle in your body, imagining that you are becoming stiff and rigid like a board. Feel the tension all over, inhale and increase the tension, exhale and release the tension completely.

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