This is a series of relaxation techniques that you can do almost any where and any time.  They do not take very long to do.  Do not force yourself to relax - just let it happen . . .

BREATHING:
2-Step breath - Fill the bottom of your lungs first, then add the top as you breathe through your nose.  Breath out slowly.  Feel the tension flowing out.

TENSE-RELAX MUSCLES:
Tighten the muscle that you want to relax.  Focus on and feel the tension where you have tighten.  Now let the muscle become loose and limp.   Feel the relaxation flow into the muscle.

BODY SCAN:
With your mind briefly scan every muscle in your body from the tips of your toes to the top of your head.  If you sense a tight muscle, just let it become limp and relaxed.

LIMP RAG DOLL:

MIND QUIETING:
To quiet your mind first, focus on your breathing.  As you breathe in say slowly to yourself "I am" and as you breathe out, say slowly to yourself "calm."  When your mind feels calm you may focus only on your breathing, with no thoughts at all.

SHOULDERS, ARMS AND HANDS HEAVY AND WARM:
Put your mind into your shoulders, arms and hands - imagine and experience them becoming heavy, relaxed and warm.

If you would like to learn more about Relaxation, the Counseling Center has a variety of resources to help you.  Call or stop by the Counseling Center to make an appointment to talk with a counselor.  The Counseling Center is located across from the Lee Drain Building, next to the Farrington Building. The telephone number is (936) 294-1720.