THE PROGRESSIVE RELAXATION EXERCISE (Test Page):

“Do not say the words in parenthesis when giving instructions or recording.) Now is the time to let go-just feel your body pressing against the place where you are lying. Just sink into it. Now take a deep breath of air. Hold it for a of 1,5 and let it go. Let your whole body relax into easiness. (Pause.) Starting with your right arm, make a fist tight enough to feel the warmth coming into it. Study that Hold it-1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Let it go all at once and feel the good feelings of tingling relaxation as the tension goes out of your right arm. (Pause for 15 seconds.) Now try clenching both fists vigorously and again hold the tension to at least count of 7. As you tense your fists, locate knots of tension in other parts of your body. When you find them, just let them go down. Do not move. Just let go of those muscle knots wherever you find them. (Pause silently to a count of 10.)Next with your arms at your sides, twist your arms outward, turning your elbows inside out. Feel the tension in your arms. Hold it to a count of 7, then let it go all at once. Relax. (Pause.) Repeat.Now close your eyes tightly. (Pause.) Release the tightness and just let your lids rest gently over your eyeballs. (Pause.) And again, roll your eyes-to the right down-left-up. And again-right-down-left-up, then relax your eyeballs and see nothing. (Pause.)Next, tense your forehead by raising your eyebrows and wrinkling your forehead. Again, hold it to a count of 10.(Pause.) Let it all go, all at once. Notice the tension flowing out of your forehead. Enjoy the good feelings of relaxation. (Pause.)The next exercise involves your jaw and the powerful muscles that open and close it. Because many speakers feel a lot of tension in their jaw, lips, tongue, and throat, repeat these exercises two or three times. A relaxed head and throat helpreduce feelings of speech fright. Right now, clench your jaw and grin broadly. Feel Those powerful jaw muscles that extend on up to your temples. (Pause.) Now release and notice the feelings of relaxation as they spread around your lips and jaw area.(Pause.) Repeat the jaw exercise. Next, pucker your lips. Hold it. (Pause.) Andrelease. (Pause 10 seconds.) Repeat the lip pucker exercise. (Pause.)The tongue, together with the lips, are the important muscles responsible clear articulation. If you want to speak clearly and distinctly, exercise your tongue how to get it in good shape. Press your tongue hard against the inside of your upper teeth. Then, pull it back tight across the roof of your mouth. And relax your tongue.Just let it go limp in your mouth. (Pause.) Repeat this exercise for the tongue. (Pause.)Take a couple of deep breaths now. (Pause.) Just let everything go as you let out the air. Feel yourself become more and more relaxed. Enjoy the good feeling of doing nothing Now, touch your chin to your chest. Stretch those muscles running down the back of your neck. Hold it to a count of 7 (pause) and release. Enjoy the warmth of relaxation for 10 to 20 seconds. (Pause.) Repeat this exercise. (Pause.)Next, relax your throat by swallowing. Just notice the wave of relaxation that follows the wave of tension down your throat as you swallow. Memorize this feeling of relaxation.Next, push your shoulder blades together. Try to make them touch behind you.Hold them close for a count of 7 (pause). Release. Let the tension flow out of your shoulders for 10 to 20 seconds. (Pause.) Repeat the shoulder blade exercise. (Pause This time try to touch your shoulders in front of you. Hold the shoulders together for a count of 7 (pause), and relax all at once. Just let your shoulders fall back and relax. (Pause.)Now pull in your stomach vigorously. Hold it for a count of 1,2,3,4,5,6,and let go. Again, pull in and count to 7 (pause). Let it go. Notice how your stomach feels when it is relaxed. (Pause.) Try this exercise once again. (Pause.)

Now spend a few minutes tensing and relaxing your legs. Point your toes away from your body. Notice the tension running along your shins? (Pause.) And relax.(Pause.) Repeat. (Pause.) Next, point your toes toward your nose and feel the tightness all along the calves of your legs. Hold it. (Pause.) Relax now for 15 or 20 seconds as you notice the tension flowing out of your legs. (Pause.)This is correct breathing: put your hand on the muscle below your ribs: as you take in a deep breath of air, you will be pushing your diaphragm muscle down and outnow expel the air: you will be pulling that muscle up, forcing the air out of the lungsacs. So now, practice deep breathing. Keep your chest and shoulders relaxed as you take a deep breath way down deep, and when you get to the top, hold your breath to the count of 7 (pause). Now let it go all at once. Relax. (Pause.) Try this deep, deep breathing exercise again: Breathe in and hold it (pause) and release it. Let the release of air be like a sign of relief and your signal to relax a little bit more each time.(Pause.) Repeat the deep breathing exercise several times. If you notice any knots of tension developing just let them go, one at a time. Continue to relax by breathing deeply. (Pause one minute.)Now, relax each part of your body beginning with your toes: Relax your toes arches calves, knees thighs, stomach chest, shoulders- neck- arms-wrists- hands fingers- jaw tongue- eyelids- eyebrows- forehead- scalpLet all the tension sink down into the bed or floor right now as we count backwards from 10 to 1: 1098765432 Continue to relax for a few minutes, growing heavier and heavier.) So now, if you want to, go to sleep. If you want to get up again, then gently move an arm or leg sometime later and treat yourself to a gentle arousal.”