365 STEPS TO SELF-CONFIDENCE
This method is called Differential Relaxation. Make yourself
comfortable, take a deep breath and close your eyes. Each time you
breathe in, tense a group of muscles as hard as you can for five seconds.
As you exhale, say the word ‘relax’ or ‘calm’ under your breath and feel
the tension flowing out, leaving the muscles heavy and relaxed. Notice
the difference between tension and relaxation.■ Tense and relax the feet, curling your toes under as tightly as you
can.
■ Tense and relax the lower legs.
■ Tense and relax the upper legs.
■ Tighten and relax the hips and buttocks.
■ Tighten and relax your stomach muscles.
■ Arch your back and tighten and relax the muscles.
■ Tense and relax the hands, clenching your fists tightly.
■ Tense and relax the forearms, pushing outward as if pressing against
an invisible wall.
■ Tense and relax the upper arms.
■ Bend your elbows and tense and relax your biceps.
■ Shrug your shoulders up to your ears and relax them.
■ Tense and relax the neck.
■ Tense and relax the face, closing your eyes as tightly as you can,
wrinkling the forehead and drawing the corners of your mouth back.Now imagine your body as a rag doll, limp and floppy, your muscles
soft and loose, no tension. Slowly count down from ten to one on each
out breath. You may also find it helpful to imagine some simple scene,
somewhere full of peace and tranquillity, such as a place in the country,
a garden, beach or special sanctuary.170