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Testing for relaxation: a = arms TESTING FOR RELAXATION: A = ARMS
Put both arms straight out in front of you at about shoulder height, palms facing down. Make two very tight fists, as tight as you can make them. Bending at the wrist, push your fists down toward the floor as hard as you can. Feel the muscles in your wrists and forearms tighten, and feel the tension, especially in your forearms, up to your elbows. Hold that position and count: one thousand ... two thousand ... three thousand ... four thousand ... five thousand ... six thousand ... seven thousand . . . eight thousand . . . nine thousand . . . ten thousand.
Slowly relax. Open your fists. Rest your hands, palms down, on your knees. Feel how relaxed, refreshed and tingly your hands, wrists and arms feel.
Now, take in a deep breath through your nose. Hold it for a moment. Let it out very slowly, through your mouth, taking at least five seconds to let it all out.
Take another breath ... hold it ... let it out slowly.
Again. Put both arms straight out in front of you at about shoulder height, palms facing down. Make two very tight fists, as tight as you can make them. Bending at the wrist, push your fists down toward the floor as hard as you can. Feel the muscles in your wrists and forearms tighten, and feel the tension, especially in your forearms, up to your elbows. Hold that position and count: one thousand ... two thousand ... three thousand . .. four thousand .. . five thousand ... six thousand ... seven thousand ... eight thousand ... nine thousand ... ten thousand.
Slowly relax. Open your fists. Rest your hands, palms down, on your knees. Feel how relaxed, refreshed and tingly your hands, wrists and arms feel.
Now, take in a deep breath through your nose. Hold it for a moment. Let it out very slowly, through your mouth, taking at least five seconds to let it all out.
Take another breath . .. hold it ... let it out slowly.
Now hold your arms out to the sides of your body at shoulder level, palms up. Close your hands into tightly clenched fists. Bend your arms at the elbow, bringing your fingers to your ears. Clench your arm and shoulder muscles, especially the bicep muscles in your upper arms. Hold tight and count: one thousand . .. two thousand .. . three thousand . . . four thousand . . . five thousand ... six thousand . .. seven thousand .. . eight thousand . .. nine_ thousand .. . ten thousand.
Slowly relax, dropping your arms to your lap as you take in a deep breath through your nose.
Take in a deep breath through your nose. Hold it for a moment. Now, let it out slowly, very slowly, through your mouth, taking at least five seconds to empty your lungs.
Take another big breath, filling up your lungs.
Hold it for a moment. Now, let it out slowly, very slowly.
Again. Hold your arms out to the sides of your body at shoulder level, palms up. Close your hands into tightly clenched fists. Bend your arms at the elbow, bringing your fingers to your ears. Clench your arm and shoulder muscles, especially the bicep muscles in your upper arms. Hold tight and count: one thousand . .. two thousand ... three thousand . .. four thousand .. . five thousand ... six thousand .. . seven thousand .. . eight thousand .. . nine thousand ... ten thousand.
Slowly relax, dropping your arms to your lap as you take in a deep breath through your nose.
Take in a deep breath through your nose. Hold it for a moment. Now let it out slowly, very slowly, through your mouth, taking at least five seconds to empty your lungs.
Take another big breath, filling up your lungs.
Hold it for a moment. Now, let it out, slowly, very slowly.
For just a moment, concentrate on your arms. Feel how light and tingly they are.
*116\80\8*
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