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Follow the list of muscle groups in the sequence below. Work through your entire
body. Practice twice a day for a week. Once you achieve a deep sense of
physical relaxation; then you can move on to the Shortened PMR schedule.
In the shortened version, you’ll be working with summary groups of muscles
rather than individual muscle groups, and begin to use cue-controlled relaxation.
There are four summary muscle groups and these are the lower limbs; the
abdomen and chest; the arms, shoulders and neck; and the face. You will focus
here on the complete group.
Cue-controlled relaxation:. In this procedure, you will use the same tension-
relaxation procedure as in the full PMR, but you will work with the summary
groups of muscles. You will also put more focus on your breathing during both
tension and relaxation.
Inhale slowly as you apply and hold the tension. Then, when you let the tension
go and exhale, say a cue word to yourself . Some suggestions for cue
words/phrases include: “Relax,” “Let it go,” “It’s okay,” etc.
After you have practiced for about a week and twice daily, you will have enough
proficiency to practice it under other conditions and with distractions.
You can then move on to the final process of Deep Muscle Relaxation. In this
process, you use your imagination, starting at the top of your head and then
working down through your body, and think of and then relax the various muscle
groups using your cue word(s).
There are other approaches toward combating insomnia that can work well too.
Other Alternatives