Relaxation or relaxation is a useful skill that helps regulate your emotional state and quickly restore strength. Having mastered the relaxation technique, you can learn to better feel your body, and therefore - to be more attentive to its needs.
The technique of gradual relaxation consists in sequential tension and relaxation of different muscle groups.
For relaxation, choose a quiet convenient place and a time when no one will bother you. It is better that other people or animals are not present in the room. You can turn on calm music.
Lie on the floor (you can lay a mat or gymnastic mat), close your eyes, get rid of extraneous thoughts, relax the body, starting from the tips of your toes and ending with the crown. Make sure all your muscles are completely relaxed.
Take a few deep breaths. Feel how with each exhalation you are released from tension.
Tighten your toes for a few seconds, and then relax them. Take a deep breath, hold your breath for 10 counts, and then exhale slowly, focusing on the sensations in the relaxed muscles. Mentally compare your sensations in relaxed and tense muscles.
Gradually include the muscles of the feet, legs, hips, abdomen, back, arms, neck, face and head. After doing so, lie down for a few minutes.
In the process of relaxation, it is important not to lose concentration on your feelings and not to allow extraneous thoughts.