Progressive Muscle Relaxation Progressive muscle relaxation involves tensing and releasing the muscles of the body in sequence

and sensing the difference in felling. It is best if the person lies on a soft cushion, in a quiet room, breathing easily. Someone usually reads the instructions in a low tone in a slow and relaxed manner. Or a recording of the instructions may be played. The person tenses the muscles in the entire body (one muscle group at a time), holds, senses the tension, and the relaxes. As each muscle group is tensed. The person keeps the rest of the body relaxed. Each time the focus is on feeling the tension and relaxation. When the exercise is completed, the entire body should be relaxed (Benson, 1993, Benson & Stark, 1996) Benson Relaxation Respon Benson (1993) describes the following steps of the Benson Relaxation Rersponse : 1. 2. 3. 4. 5. 6. 7. 8. Pick a brief phrase or word that reflects your basic belief system. Choose a comfortable position Close your eyes Relax your muscles Become aware of your breathing, and start using your selected focus word Maintain a passive demeanor Continue for a set period of time Practice the technique twice daily.