McKinley’s Relaxation Exercises can be used directly from the
computer (will need audio capability), or they can be downloaded to your MP3
Guided Imagery is a technique which utilizes visualization, i.e.
creating mental images and sensations, to enhance an individual’s natural
ability to perform, change, or cope in various life situations.
You will need a comfortable location to sit down that is free of distractions. If you would like, adjust the lighting of the space you are in to make it calm and relaxing. Guided Imagery Intro.mp3 - (script text).
Guided Imagery Exercises
Progressive Muscle Relaxation
Progressive Muscle Relaxation is simply isolating one muscle group; creating tension for a short period of time; and then letting the muscle relax and the tension go. This procedure of creating tension and then releasing it is applied to every major muscle group of the body, and ultimately results in a sense of peacefulness and overall relaxed muscles.
What to expect?
You will be asked to tense a muscle group either by tightening, clinching, or curling the area and then hold it for a few moments before letting it relax. Your breathing will be very important to focus on while doing this technique.
You will need a comfortable location to sit down, free of distractions, and focus on your body. If you like, adjust the lighting in your space to create a calm and relaxing atmosphere. PMR Intro.mp3 (script text).
Progressive Muscle Exercises
Relaxation Music (music only)
© 2011 The Board of Trustees of the University of Illinois at Urbana-Champaign