![]() Some variations include adding imagery (such as imagining gentle waves of relaxation moving through the body) or body sensations (such as warmth or heaviness). AdaptationsĮveryone is different and this technique specifically can be modified to match the needs or preferences of the individual using it. However, with practice and development of focused attention, this technique could be used in its brief or long form in any type of setting where relaxation would be of benefit. Ideally, initial use of this and any other relaxation technique would be in a quiet setting, such as in bed before sleep. For more information, refer to Guided Imagery and Clinical Hypnosis. ![]() It is frequently used to initiate imagery or hypnosis. It can easily be used to assist with sleep, stress management, anxiety or general relaxation. Progressive relaxation can be used similarly to any other relaxation technique. Some individuals might prefer to go through the exercise on their own, while others prefer to be guided or to use recordings. Nearly anyone can learn and use this simple relaxation technique. ![]() Trying too hard to relax can also be an impediment to relaxation, so an attitude of just letting go or letting be is beneficial. An attitude of non-judgment about this common problem and then a gentle refocusing back on the relaxation activity is generally most helpful. Distractibility, sometimes referred to as the monkey mind, is part of the human condition. It is important to remind ourselves that we have not failed in using relaxation techniques if our minds become distracted. Generally, PR moves through the body in a pattern, such as from the top of the head down to the feet or vice versa. This technique can be especially beneficial to those who find the contraction of muscles difficult, unpleasant or not medically advised. However, this is done without creating muscular tension as is used in progressive muscle relaxation. Progressive relaxation (PR) is a technique that focuses on one part of your body at a time, with the goal of relaxing that part. VA Software Documentation Library (VDL).Clinical Trainees (Academic Affiliations).War Related Illness & Injury Study Center.
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