DodgyBarnet.com - Relaxation - -

As with the Full Dodgy PMR/AT, It's pretty tricky to read this script and do the exercises at the same time. Therefore I'd recommend you get a tape recorder (or use your computer^*

^*Your computer should have a built in mic or microphone socket. If you don't have a microphone handy you can plug a pair or earphones/headphones into the mic socket and use them as a basic microphone - a neat trick.

Once setup, simply use a sound recorder on your computer to record the script.

) and record yourself reading the following out. Then you can lie back and listen to your own voice.

Summary:

In the shortened form of PMR, you will (a) work with summary groups of muscles rather than individual muscle groups, and (b) begin to use cue-controlled relaxation.

The summary muscle groups. The four summary muscle groups are as follows:

1 Arms, Shoulders, and Neck
2 Face
3 Abdomen and Chest
4 Lower limbs

Instead of working with just one specific part of your body at a time, focus on the complete group. In Group 1, for example, focus on your Arms, Shoulders, and Neck all at the same time.

Cue-controlled relaxation:

Use the same tension-relaxation procedure as full PMR, but work with the summary groups of muscles.

In addition, focus on your breathing during both tension and relaxation. Inhale slowly as you apply and hold the tension. Then, when you let the tension go and exhale, say a cue word to yourself (below). This will help you to associate the cue word with a state of relaxation, so that eventually the cue word alone will produce a relaxed state.

Many people find that cue-controlled relaxation does not have to depend on only one word; it may actually be more helpful in some situations to use a particular phrase. Some suggestions for cue words/phrases are:

• Relax
• Let it go
• Warm and Heavy
• Calm
• I love the Dodgy Barnet
• Boobies

Progress:

Initially, you should practice the shortened form of PMR under the same conditions as you practiced full PMR.

After about a week of twice-daily practice you will then have enough proficiency to practice it under other conditions and with distractions. Or you might want to move on to the final process of Deep Muscle Relaxation.

Deep Muscle Relaxation:

Once you have learned PMR and are familiar with the feeling of muscle relaxation, you can then induce relaxation without even bothering with the tension-relaxation process.

All you need to do is use your imagination to think of and then relax the various muscle groups using your cue word(s). Usually this is done by starting at the top of your head and then working down through your body, as if relaxation were being poured over your head and flowing down over all of your body.

Additionally, anywhere, anytime, you can simply perform a quick “body scan” to recognize where in your body you might be holding muscle tension and then, using imagery and your cue word/phrase.

Shortened Dodgy PMR/AT

Summary:

Cue-controlled relaxation:

Progress:

Deep Muscle Relaxation:

Preparation for Shortened PMR/AT:

The Script: