Stress Reduction Techniques (Page 2 of 5)

Scanning uses your inner awareness, rather than your eyes, to check for tight muscles. With practice, this technique can be used quickly -- even instantly -- to help find and release tension.

To learn scanning, choose an environment that's free from distractions. Set aside about 10 minutes. Sit comfortably in a chair or lie on your back on a padded surface. Spread your legs slightly and relax your body. Close your eyes and take smooth, deep breaths.

After 30 seconds or so, mentally scan a muscle area as you inhale. As you breathe out, imagine the tension releasing as that muscle becomes more relaxed. After several breaths, shift your attention to another area.

Systematically, search the entire body. Begin at the scalp and work down through the face, eyes, ears, jaw, tongue, neck, shoulders, upper arms, forearms, wrists, hands, fingers, chest, upper back, abdomen, lower back, pelvis, thighs, lower legs, ankles, feet, and toes.

Continue to Page 3>>