Balanced Relaxation

I. SET YOUR PURPOSE
Before you begin, pause and review your purpose for doing this exercise. If you are going to invest this time and energy, let it be powerful, producing results now and in the future.

II. SPEAK GENTLY TO THE BODY
Begin by taking a deep breath from the bottom to the top of your lungs. Fill your abdomen and stomach first, then, stretching the rib cage, expand your lungs until you have taken a full breath. Hold the breath briefly, and then sigh it out, actually making a sound. Be willing to let go of your tension, to release all of it. Direct your attention to specific muscles, beginning at the fingertips and proceeding up one arm at a time, then both legs; back, shoulders, neck, and facial muscles. Remind your muscles that each time you take a deep breath; they will relax deeper and deeper. You will train your muscles to react to your conscious thought. You've already done this unconsciously, now do it consciously in a desired direction.

III. CREATE DYNAMIC TENSION
In order to recognize a state of absolute relaxation, deliberately produce points of tension in your body and then release the tension for sharp comparison and better awareness. Straighten and stiffen one part of the body at a time while carefully maintaining the rest of the body at rest. The entire body, with the exception of the deliberate point of tension should remain relaxed. Keep each muscle tight for about five seconds until it trembles slightly, and then let the muscle go limp. Let it then rest until the sensation of tension disappears. Be observant. Notice the difference between tension and relaxation.
In outline:

1 Tense a muscle; note and compare sensations.
2 Release and let go of tension.
3 Simultaneously take a deep breath.
4 Let warmth and relaxation flow in as tension flows out.
Do the Differential Relaxation technique throughout your body:
1 Each hand with each arm 2 Each foot with each leg 3 Buttocks
4 Abdomen/lower back 5 Shoulders (forward, back, and up)
6 Face (open mouth wide, stick out tongue, stretch face, then release)

IV. FILL THE BODY WITH VITALITY
Use your subtler senses to image a warm, sparkling ball of liquid energy, glowing like light, resting upon your head. Make it so real that you can actually feel its soothing warmth. Slowly let it spread through your head, neck, across your shoulders, and on down throughout your whole body. Touch every cell with this healing radiant expression of your caring for yourself and your body, filling yourself with health, security, warmth, and well-being. Know you are increasing circulation and renewing and expanding the life force within you.