Progressive relaxation exercises are a beneficial way to unwind, and can even help you get a good night's sleep, according to the University of Maryland Medical Center. Anyone can perform basic progressive relaxation to become more centered and as a way of practicing the meditation technique known as mindfulness. Mindfulness simply means paying attention to the present moment and being aware of your mind and body with a nonjudgmental attitude.
Basic Body Scan
The basic body scan exercise helps to focus your mind on your bodily sensations. In this exercise, you try to train your mind to stop wandering and instead remain present in the moment. Accomplish this by simply paying attention to different feelings in your body. Get into a comfortable position lying or sitting in a chair. Close your eyes and pay attention to your breath. After a few moments, bring your awareness to your feet, simply observing the sensations in the soles and tops of your feet. Then bring your awareness to your legs, and continue to move up your body until you get to your head.
Progressive Muscle Relaxation
Progressive muscle relaxation elaborates on the basic body scan exercise. Instead of just focusing your attention on the different areas of your body, tense and relax each muscle group as you think of it, beginning with your feet. Tense the muscles in your feet for a few seconds, then release. Continue to tense all of the major muscle groups in your body, working upward and ending with your neck, head and shoulders.
Yoga Nidra
The yoga nidra, or yogic sleep, exercise is another form of progressive relaxation. It is thought to be a form of sleep with awareness, and can invoke feelings of deep relaxation, according to "Yoga Journal." This technique is best learned from a qualified yoga or meditation teacher. However, if you don't have a yoga studio in your area or you prefer to learn on your own, purchase guided audio programs that instruct you on various ways of performing yoga nidra.
Combination Relaxation Exercise
The combination relaxation exercise is adapted from "The Relaxation and Stress Reduction Workbook" by mental health experts Martha Davis, Elizabeth Robbins Eshelman and Matthew McKay. This exercise incorporates the concepts of several different relaxation techniques, including progressive muscle relaxation, deep breathing and guided visualization. Listen to a recording of this exercise for free on the University of San Diego Counseling Center's website (see Resources).
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