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Muscle relaxation
Tense each area for 5 seconds, then release completely for 10 seconds before moving to the next.
1
Hands and forearms — clench your fists tightly.
2
Shoulders — raise them up toward your ears.
3
Face — scrunch everything up, then release.
4
Abdomen — tighten it as if bracing for a surprise.
5
Legs and feet — stretch and tense everything.
6
Whole body — notice the weight of your relaxed body.