264 • PART III: YogA foR EduCATIng foR SElf-REgulATIon And EngAgEmEnT
Next, using all of your fingers massage your neck in small circles finding any place you feel you
are holding stress and tension. Massage and breathe. Move your hands to the top of your shoulders.
Massaging any tensions there. Now, bring your hands to the front of your shoulders to the spot just
beneath your collar bone on each side. You can use all of your fingers to massage any tension there.
Take a deep breath in and a big exhale out. Give yourself a big squeeze wrapping your arms over your
chest. Squeeze tight, lift your shoulders, and squeeze more, until you feel like you can’t squeeze any-
more, then release your shoulders and your arms. Interlace your fingers, bring your palms together
and make figure-8s with your clasped hands releasing any tension in your wrists. Then, take one
hand in the other and find the soft spot between the thumb and first finger and massage there. Move
your massage to the center of your hand and then to each finger starting with the pinky finger and
then ending with your thumb. Now, do the same for the other hand: soft spot, center, pinky finger to
thumb. Rest your hands on your desk or your legs. Notice your body again from your feet and sitting
bones to the crown of your head. Take a deep breath in and breathe out. Slowly open your eyes and
consider a half-smile.
Source: Adapted from Flynn, 2013.
Systematic Relaxation
In systematic relaxation, your awareness moves across the length of your body from
the head to the toes and back to the crown of the head (Anderson & Sovik, 2000; Flynn,
2013; Gillen & Gillen, 2007). At each area at which attention is focused, maintain a deep,
diaphragmatic breath while bringing a release and relaxation to the muscle (Anderson
& Sovik, 2000; Flynn, 2013; Gillen & Gillen, 2007). Systematic relaxation is like the body
scan (see Chapter 6). However, in the body scan, awareness is brought to each area of the
body and in systematic relaxation, deep relaxation is brought to each area of the body.
Once awareness, breath, and relaxation have been brought to the body, focus is returned
to the breath for 10 breath cycles (Anderson & Sovik, 2000). Associated principles for
Embodied Growth and Learning include: principle 2, my breath is my most powerful
tool; principle 3, I am mindfully aware; and principle 4, I work toward presence in my
physical body.
PRACTICE SCRIPT 11.3: SYSTEmATIC RElAxATIon
(Approximate timing: 20 minutes for practice)
Lie down or get in a very comfortable, supported seated position. Bring your awareness to your
breath becoming aware of its qualities. Is it smooth and even? Are you moving from inhalation to
exhalation without pause? Slowly deepen your breath to diaphragmatic breathing. Feel your belly
expand with each inhalation and release with each exhalation. Breathe here for three deep cycles
of breath.
PRACTICE SCRIPT 11.2 (continued )
(continued )