• Sitting on a chair. If you’re using a regular chair, sit closer to its edge with your feet flat on the floor about shoulder-width apart. Place your hands on your thighs or let them hang loosely at your sides. Keep your back relatively straight but not strained, and hold your head upright or slightly tilted forward. A seated position is less relaxing than lying down, but it can be used, for example, in an office setting. In this case, a “coachman’s pose” is sometimes recommended – where you sit slightly slumped forward, forearms resting on your thighs, and hands dangling between your knees. This pose helps partially relieve the muscles of the back and neck.
No matter which position you choose, the main thing is that you are comfortable and nothing is causing tension. Make sure your clothing doesn’t restrict your movements. Unbuckle any tight belts, collars, or straps, and loosen your tie if you’re wearing one. It’s best to take off your shoes, especially if they’re tight. If you wear glasses, it’s better to remove them so the muscles around your eyes can fully relax. If necessary, remove contact lenses if you plan to do the exercise with eyes closed and find the lenses bothersome. Women should ensure their undergarments are comfortable: for example, a tight bra can create extra tension – it’s better to remove it during the practice.
Prepare anything you might need: perhaps a blanket (if the room is cool and you will be lying still, your body might get chilly), a small pillow for under your head or knees, and a timer or clock (so you don’t have to worry about the time – you could set a timer for the desired session length, or use an audio relaxation track of a set duration). By creating a comfortable environment, you make the task easier for yourself and allow your attention to focus fully on the exercise.
Clothing and Accessories
As mentioned, your clothing during the session should be loose and comfortable. Any tight pieces of clothing can subtly keep muscles tense or distract you. Therefore, before starting, put on something soft that doesn’t restrict you, or loosen and unfasten tight parts of your outfit. Ideally, do PMR in a tracksuit, pajamas, or other comfortable home clothing. If you are in an office or somewhere you cannot fully change, simply loosen your attire as much as possible – remove your jacket, undo the top buttons of your shirt, loosen your belt.