This CD contains four different relaxation exercises that are designed to be practiced in sequence from 1 to 4. The first exercise is Progressive Muscle Relaxation (12 min) where the focus is on learning to relax by tensing and relaxing different muscle groups.

The second exercise is Meditative Relaxation (13 min) and focuses on learning to relax the same muscles from Exercise 1 without first tensing them. Exercise 3 (20 min) begins with a slightly different version of Meditative Relaxation and then introduces repetition of phrases suggesting reduced arousal. Exercise 4 (18 min) also begins with a slightly different version of Meditative Relaxation and then introduces the use of imagery and positive self-statements. The CD comes with a week-by-week sets to maximize their effectiveness in learning to relax.

RELAXATION TRAINING MANUAL

H. Richard Waranch, Ph.D.

Stress may represent the single most significant threat to physical and emotional health we face today. When stress is mild to moderate, it may motivate a person to try harder and perform better. However, when stress is almost constant and prolonged, physical and emotional problems are more likely to develop. Today, with the widespread use of computers, e-mail, cell phones, voice mail, fax machines, etc., many of us feel obligated to work long after the more traditional eight-hour work day is over just to keep up. As a result, we often spend much less time pursuing recreational activities and taking time to “smell the roses.” The dramatic rise in medical and psychological disorders such as migraine and tension headaches, chronic pain, irritable bowel disorder, hypertension, insomnia, depression and anxiety can unquestionably be attributed in part to increased stress and reduced time to unwind and relax.

Relaxation Training

Although living a stress-free life is unrealistic, research has shown that individuals can learn to better control stress and the physical and emotional effects of stress by learning how to “relax” their bodies and their minds. People learn to be tense and anxious and they can learn to relax. Learning to relax is like learning any new skill; learning takes place gradually and only after regular practice. However, once the skill of relaxation is acquired, maintaining this skill typically requires much less effort. Relaxation can be achieved through a number of different techniques. The four exercises contained in this program are well established techniques that have been used in many settings to help people learn to relax.

Steps in Learning How to Relax

Step 1

• Eliminate distractions – Initially, the place where you practice is very important. It should be comfortable and free of distractions. Turn off the telephone, computer and television, and ask others not to interrupt. Once you have mastered each technique in this setting, you can try to practice in other settings as well.
• A recliner is best – A recliner or high-backed chair with arms is the ideal chair for practicing, because the entire body is supported and muscular tension is reduced.
• Get comfortable – Remove restrictive clothing, shoes, glasses, and contact lenses, unbutton pants and loosen belts.

Step 2

• Go with the process – Learning to relax is different from learning many other skills in that “trying too hard” may actually interfere with learning. Just go with the process and let things happen. If you experience sensations like tingling in your fingers or floating sensation, do not worry as these are signs that the muscles are becoming more relaxed.
• Measuring Progress – It is important to measure your day-to-day progress. You can estimate your level of tension/relaxation by using the rating scale shown below. Zero signifies “feeling no tension”, perhaps how you might feel while relaxing at the beach on a vacation.

A score of 100 indicates feeling as tense as you have ever felt. Recording your level of tension/relaxation before and after you practice will give you an indication of how you are progressing in mastering these relaxation skills. The actual numbers you use to rate your levels of tension/relaxation are only important to you, but try to be consistent. Make your own self-monitoring sheet using the scale below.

• Progress may vary from day-to-day – The ability to achieve a state of relaxation will vary from day-to-day depending on many factors, such as your amount of sleep, work schedule, diet, etc. So, do not worry if initially there are times when you do not feel more relaxed after practicing.
• Make practicing part of your daily routine – If you are too busy to practice, then you are just too busy. You make time to eat and sleep, so, you can make time to practice relaxation.
• Best times to practice – After work and before bedtime seem to be the most popular times to practice. Try to avoid practicing when you are too rushed or too tired. The four exercises here vary in length from 12 minutes to 21 minutes; therefore, once you have mastered all four exercises you can select different exercises to use depending on the time you have available to practice without rushing.

Step 3

Practice Schedule

After Exercise 1, Exercises 2-4 build on the prior exercises and are best learned in sequence. Also, each Exercise should be practiced at least four times before beginning to use a new Exercise.

Week 1: Practice Exercise 1 once daily or least every other day.

Of course, it is okay to practice more than once daily if you have the time and the motivation. Remember, if you are unable to practice Exercise 1 at least four times in Week 1, do not introduce Exercise 2 until after your fourth practice session.

Week 2: Practice Exercise 1 at least twice. Practice Exercise 2 four times

Most people find Exercise 2 will work best if you are not terribly tense to begin with and if you have a little more time to practice. Some people will practice Exercises 1 and 2, back-to-back, in that order. Again, do not introduce Exercise 3 until you have practiced Exercise 2 at least four times.

Week 3: Practice Exercise 1 at least once. Practice Exercise 2 at least once. Practice Exercise 3 four times. .

Week 4: Practice Exercise 1 or 2 at least once. Practice Exercise 3 twice. Practice Exercise 4 four times.

Week 5: Select the exercise(s) that seem to work best for you. Also, begin trying to relax without actually listening to the CD, i.e., just rehearse the exercise from memory. In doing so, you can attempt to make your own exercise by combining different sections of the different exercises that you liked best. In learning to relax without listening to a CD, a first step might be to lower the volume when listening.

Week 6+: Continue practicing the chosen exercises at least several times a week both with and without the CD. At the same time, try to use favorite sections of the exercises in a shortened version whenever feeling stressed. It is sometimes helpful to have a cue to remind you to take the time to practice. One cue that some people have found useful is to tape a small red dot in several places (e.g., the kitchen, on your phone, on your computer) that will signal you to “STOP” and “RELAX.”