109 arms . Focus on the difference between tension and relaxation . Repeat . When your arms are slack , just let them lie next to you , or let them rest on your armrests .
• Concentrate on the face . Tighten the muscles in the forehead by raising the eyebrows as high as you can . Feel the tension in your face and eyebrows , hold and release . Concentrate on the difference between tension and relaxation . Repeat .
• Open your mouth as wide as possible . Hold . Relax . Repeat .
• Focus on the muscles of the neck . Bend your head to your chest . Turn your head slowly to the left , return to the centre line , then put your head back as far as it will go . Return the head to its normal position . Then bend your head to your chest again . This time , turn your head to the right , return to the centre line , then put your head back as far as it will go . Return the head to its normal position . Because the neck often concentrates a lot of tension , repeat this exercise slowly and thoroughly . Throughout , notice the difference between tension and relaxation .
• Focus on the shoulders . Raise them , as if to touch your ears . Hold and feel the tension , and let go . Notice the sensations of tension and relaxation in the shoulders . Repeat .
• Focus on the shoulder blades , pull them backwards as if they could touch each other . Tense them and relax them . Notice the difference . Repeat .
• Stretch your back by sitting very upright , tightly , then let go . Relax . Repeat , focusing on the different experiences of tension and relaxation .
• Tighten your buttocks . Hold and then release the tension . Repeat .
• Hold your breath . Pull in your stomach , tighten it , let go . Repeat and feel the difference in the stomach .
• Focus on the legs . Stretch them , feel the tension in the thigh muscles , hold , and then relax . Feel the difference between tension and relaxation . Repeat .
• Straighten your legs and point your toes back towards you . Feel the tension in your legs ; then feel the relaxation when you let go . Repeat .
• Finally , focus on your feet . Point your toes down as far as you can , and feel the tension in the muscles of your feet . Tighten and release . Notice the different sensations when you tighten and relax the muscles in your feet .
• Now do a mental scan of the whole body , and look for tension that is left . If a muscle group is still tight , return to this area again .
• Now imagine that relaxation spreads throughout your body . The body may feel warm , a little heavier , safe , relaxed .
Exercise 5 : Attentive presence
This exercise can help survivors to calm down and anchor themselves in the here and now .
• Sit in a comfortable position . Sit with your back straight and let your shoulders relax .
• Choose whether you want your eyes open or closed . If you have your eyes open , try to let your gaze focus approximately half a metre in front of you .
• Notice how the body feels against the surface : feet on the floor , thighs against the seat , etc .
• Notice your breathing . Feel your breath enter and leave your lungs . Choose whether you want to focus on the air in your nostrils or the air in your lungs . Breathe in ; breathe out .
APPENDIX