Testing for relaxation: loosening = legs

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Testing for relaxation: loosening = legs
TESTING FOR RELAXATION: LOOSENING = LEGS
Straighten out your legs in front of you, lock your knees and raise your feet off the floor. Hold them at about the level of your chair seat, toes pointing forward. Feel the tension in your calves, ankles, and in the front and outside of your thighs. Hold that position. Keep your toes pointed forward as you slowly count: one thousand ... two thousand ... three thousand ... four thousand ... five thousand ... six thousand ... seven thousand . .. eight thousand . .. nine thousand . . . ten thousand.
Slowly relax, lowering your feet to the floor.
Now take in a deep breath through your nose. Hold it for a moment. Let it out through your mouth, very slowly, taking at least five seconds to let it all out.
Take another breath ... hold it ... let it out slowly.
Again, lift your feet off the floor, knees locked, toes pointing forward. 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 and exhale.
Take in a deep breath through your nose ... a nice, deep breath.
Hold the breath for a moment. Now let it out through your mouth, very slowly, taking at least five seconds to empty your lungs.
Take another big breath, and fill up your lungs.
Hold it for a moment. Now let it out very slowly.
Your leg muscles feel relaxed. It feels good.
You've relaxed your whole body. Now go back to the neck and shoulders one more time. Push the neck down and slightly back. Raise your shoulders up into your neck. Hold them tight as you count: one thousand . .. two thousand . . . three thousand . .. four thousand .. . five thousand ... six thousand ... seven thousand .. . eight thousand . .. nine thousand ... ten thousand.
Relax and take a deep breath. Hold it, then exhale slowly, taking at least five seconds to let it all out.
Another breath . .. hold it . .. let it out slowly.
Push your neck back down and your shoulders up one more time. Clench those muscles and count: one thousand ... two thousand . . . three thousand . . . four thousand .. . five thousand ... six thousand ... seven thousand .. . eight thousand . .. nine thousand . .. ten thousand.
The muscles in your legs feel relaxed.
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