5 Minute Relaxation Exercise

• Clock Make sure you will not be disturbed
  
  
• Sit upright in a firm, reasonably straight-backed chair, feet flat on the floor, arms resting on legs or on arm-rests. You should feel comfortable, supported but not curled up or with any part of your body pressed against another
  
  
• Look at a point about one metre in front of your feet then close your eyes
  
  
• Breathe out first, breathe in normally, then breathe out slowly, maybe with a slight sigh. Repeat twice and feel your body relaxing, as if it were sinking lower
  
  
• Check that all parts of your body are relaxed, if necessary tense and relax particular muscles
  
  
• Relax each part of your body, starting from your feet to the top of your head. As you focus on each part of your body, think of warmth, heaviness and relaxation
  
  
• Locate any areas of tension and try to relax those muscles. Imagine the tension disappearing
  
  
• As you breathe in, lift your shoulders slightly, as you breathe out make sure they do down
  
  
• Check your face - brows smooth, jaw dropped, if necessary open your mouth slightly, tongue resting at the bottom of the mouth, i.e. not touching the palate
  
  
• Continue breathing slowly - perhaps counting your breaths in and out. If your mind starts to get active, concentrate on a scene you enjoy which has very little movement, e.g. a beach with the waves breaking and retreating, a river flowing gently, or a tree rustling in the wind.
  
  
• To make sure you breathe deeply, place one hand on the soft area between your ribs, just above your waist. This should move in and out with each breath
  
  
• When you are ready, imagine the room you are in first and then slowly open your eyes. Remain sitting for another half a minute before getting on with things
  

Try to do this at least once during the morning, once in the afternoon and once before going to sleep. Follow the same ideas lying down in bed.

(Adapted from Stress & Relaxation by Jane Madders)