HOW TO BE REALLY RELAXED
(Continued from page 5)
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FIG. 11
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3rd DAY: Today we learn to identify ten
sion in both legs. Slowly bend both feet up at the
ankles as far as you can (Fig. 5). Where is the
tension now? Quickly relax and note the dif
ference. Repeat the bending and locate the ten
sion again. After holding it a few seconds, you
should feel it along the shin. Quickly relax and
continue to relax for about 15 to 25 minutes.
Next, check the tension in your calf muscles.
Point your feet down by raising the heels off the
floor (Fig. 6), leaving the toes touching. Now
notice the tension in your calves. Quickly relax,
dropping the heels. Raise the heels again until
you feel the tension strongly in both calves.
Quickly relax toward zero and continue for 20 to
25 minutes. Total time: 45 to 60 minutes.
FIG. 7X- I
4th DAY: Today we study tension in thigh
muscles. Assume the basic position. Slowly ex
tend both legs, lifting your feet from the floor
as the legs straighten at the knee (Fig. 7). Hold
your legs straight out for several seconds, and
note the tension in the tops of both thighs.
Quickly relax, allowing both feet to drop to the
floor. Again straighten the legs as before and
note tension in upper thigh muscles.
Quickly relax and remain at zero, eyes closed,
for 15 to 25 minutes.
Next, we investigate tension in those large
muscles that lie beneath the thigh bone. Bend
both legs back at the knee, dragging both feet
back toward your chair (Fig. 8). Hold the legs
in that bent position for a minute or so and
note the tension in muscles at the lower, back
part of the thigh. Quickly relax and note the
difference. Now bend the legs back hard again,
locate the tension, and relax. Let your thigh
muscles go negative; remain so for 20 to 25
minutes. Total time: 45 to 60 minutes.
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FIG. 9
5th DAY: Your torso and its muscles are the
subject of today's study. After reading these
instructions, take the basic position, close your
eyes, and pull in your abdominal muscles. Pull in
your stomach until it is hard and flat, noting the
tension that spreads all over the abdominal wall
(Fig. 9). Quickly relax and notice the difference.
Now contract the same muscles but only slightly,
just enough to note the beginning of tension
over the abdomen.
Relax slowly this time, slowly, until you are
entirely free of tension over the abdomen. Stay
at zero for another 15 to 25 minutes.
Next, arch your back. Arch it slowly but firmly
until it reaches the extreme arched position (Fig.
10). Hold it until you feel tension in your back
muscles. Quickly relax. Now simply imagine that
you are arching your back, and see if you note
a faint tension in the region of your spinal col
umn. You may feel it quickly or it may take
several days, for it is there even though you are
only imagining it. After about 30 seconds, stop
imagining that you are still arching the back,
and relax, letting the back muscles go to zero.
Remain relaxed for 20 to 25 minutes. Total time:
45 to 60 minutes.
6th DAY: In this week's final session, you
learn about tension in your breathing and shoul
der muscles. Take a deep breath and hold it. Note
where diffuse tensions are felt in the chest (Fig.
11). Then breathe out normally. Take another
deep breath, again making a mental note of the
location of tension, and exhale. Now, breathing
normally, see if you can feel a trace of those
tensions in your chest muscles. After a minute
or so, discontinue this search and go to zero,
breathing without effort for 10 to 15 minutes.
Next study tension in your shoulders by pull
ing both shoulder blades straight back until you
feel the contraction along the spine between them
FIG. 12
(Fig. 12). Relax! Repeat the movement of pull
ing the shoulder blades together hard, hold, and
relax. Repeat again, but this time use only enough
contraction to provide a weak sensation of ten
sion. Relax and go to zero for 10 to 15 minutes.
Lastly, slowly raise both shoulders as high as
possible (Fig. 13). Note where you feel the ten
sion and relax. The contraction was probably
strongest over the tops of your shoulders. Now,
without moving, slightly tighten the muscles that
lift your shoulders, study the tensions you feel,
and relax again. Let your muscles stay negative
without any perceptible tension for 10 to 15 min
utes. Total time: 45 to 60 minutes.
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FIG. 10
FIG. 13