Preparation for a Relaxation Session
Before you begin the progressive muscle relaxation exercises, it’s important to properly arrange the conditions for your session. Good preparation will help ensure the session is effective and safe.
Choosing the Right Place
Choose a quiet place where you won’t be disturbed for the duration of your relaxation session (usually 10– 20 minutes). Ideally, this will be a calm room with minimal distractions. It’s recommended to dim any harsh lights and turn off the television, phone, and other sources of noise or interruption. Housemates or family members should not bother you – inform them that you need some time alone. Reduce outside noises and sudden stimuli to a minimum.
It’s advisable to ensure a comfortable air temperature. In a room that is too cold, your muscles may tense up involuntarily from shivering, while an overly warm room can cause discomfort that interferes with relaxation. Optimally, the room should be at a moderate, pleasant temperature. Also, make sure there is fresh air: a short while before you begin, you can ventilate the space.
If the setting allows, you may play soft, quiet relaxation music or ambient nature sounds in the background – this can help some people get into the proper mindset. However, the music should not have abrupt changes or lyrics that draw your attention. In general, the atmosphere for practice should be as calm, cozy, and conducive to rest as possible.
Body Position and Comfort
Choosing a comfortable body position during relaxation is very important. There are several options, and each person can find the one that suits them best:
• Lying down. One of the most comfortable options is to lie on your back on a sofa or a mat on the floor. Arms and legs are slightly apart, not crossed, resting freely and symmetrically relative to the body. This position provides maximum relaxation since the muscles aren’t working against gravity. You can place a small flat pillow under your head or a roll under your neck, and a rolled towel under your knees so that your lower back rests more naturally against the surface.
• Semi-reclined in a chair. A comfortable chair with a high back and armrests is a good option if lying down isn’t possible. Your back is supported by the backrest, your head is supported (you can use a neck pillow), arms rest on the armrests, and feet are flat on the floor or on a footrest. In this position, the body is well supported and your muscles can relax.