1 Progressive Muscle Relaxation

2 Background  Edmund Jacobson, M.D.  Relaxed body  Relaxed mind  No emphasis on clearing the mind

3 Assumptions  Muscles are more relaxed after tension  Contrast between tension and relaxation  Isolates muscle groups  Systematic progression  Decreases muscle tension

4 Using PMR: Helpful Hints  Quiet place  Comfortable position  Deep breathing  Practice regularly  Whole body vs. specific muscle groups  Focus on the release of tension

5 Using PMR: Helpful Hints  Combine with other techniques  Practice in different settings  Develop a relaxation cue  Use before bed  Cautions: –Know your body –Blood pressure –Use with children

6 Progressive Muscle Relaxation

7 Choosing the right relaxation technique for you  People respond in different ways to the various techniques  Personality characteristics  Typical response to stress characteristics  Trial and error

8 Discussion questions  Of the relaxation techniques discussed in class, which work best for you? Why?  What, if anything, made you feel at all uncomfortable about any of the techniques?  Have you used any of the techniques outside of class? Will you?  Share any problems or questions you may have about the techniques. Discuss these within the group to find solutions.  How can these techniques apply to your workshop topic?  If there is time left over, use that time to discuss the progress on your workshop.