PMR (Progressive Muscle Relaxation)
Purpose/AimTo guide a client through a simple relaxation technique for both body and mind to assist in reducing anxiety/stress and/or as a coping strategy for disease. To potentially educate a client to embrace this as a daily practice.Summary of the process
- Relaxation/calming the body and mind
- Clients with anxiety disorders
- Clients with over-active adrenals
- Reduction of stress
- Combining with visualisation for pain management
- Preventative health strategy
- Slowing the heart rate
- Reducing blood pressure
- Improving quality of life for those who suffer chronic illness and post-operative recovery.
- MUST NOT be used for anyone suffering psychiatric illness.
- Not helpful for those suffering depression. The deeper the depression, the greater the danger of exacerbating symptoms.
- NB: Moving further inward will not assistThe moment you ask a client to close her eyes, she is in an altered state of consciousness.
- Reassure client that they are always in full control, at all times…and that the intention is NOT to fall asleep. Is client warm enough, happy to proceed?
- Find comfortable position, seated, if able. Spine aligned.
- Begin by gently closing eyes….
- Bring awareness to your toes … allowing any tension to be released….
- Letting go of feelings…..
- Toes, feet, ankles, lower legs, knees, upper legs, pelvis, hips, bottom, lower back, whole back, shoulders, arms, hands,
- Bring your attention now, to your lower tummy, below your navel
- Notice the rhythm of your breath and the movement in your tummy wall….in….out….
- Bring awareness to your whole tummy… now to the chest
- Breathing in…. and out…. in…. and out
- Now…in a moment, I’ll be inviting you to take one big, deep breath in….hold…then release…….
- So on your next comfortable breath, breathe in……. and release…..
- And once more ……
- Bring awareness to your neck, throat, back of neck, head
- Bring awareness to face - whole face…letting go of tension
- Swallow for comfort if necessary, moisten lips for comfort, if need be…just be.
- Calm peace …
- On every breath out, saying the word………calm…..
- Feeling a beautiful sense of calm, of peace… tranquility…..
- Beginning to slowly return now… no rush
- Becoming aware of your body, its parameters… and how you are sitting…
- The room in which you are in….
- Slowly returning – wriggling your toes and fingers now….
- Hands and feet….
- Stretching /moving your body to your needs…
- In your own time, open your eyes
There is a relaxation exercise in the text book Basic Personal Counselling, a training manual for counselors, Geldard & Geldard
Text book: Basic Personal Counselling, a training manual for counselors, Geldard & Geldard