This protocol is an effective relaxation procedure. Prepare yourself by wearing comfortable loose clothing, sitting or lying in your most comfortable place. Plan a time when you will not be interrupted or distracted. A quality headset makes for the most enjoyable listening.

This protocol requires dedicated practice for 8-10 listening sessions. It involves being guided through a series of commands to first tense a particular muscle group and then release that tension. Through practice you can gain a greater awareness and sensitivity to varying degrees of muscle tension. Through that awareness you can maintain a state of physical relaxation. Once mastered, relaxation can be easily induced. This protocol is 36 minutes long so planning will be more important; tolerate some tediousness in the practice for the benefits will be well worth it. The same reasonable ‘rules’ apply to this psychological treatment protocolas well; don’t drive or be active when listening and practicing this procedure.

Click the play button below to listen to the Progressive Relaxation protocol.