This is simply an exercise to allow you and your partner to see and feel the difference between relaxed muscles and tense muscles. The body observation is very important and will become second nature the more you practice, even doing other techniques.
Start by getting in a comfortable position, where your partner can see the majority of your body. Use pillows to get comfortable and prevent unwanted tension. Start by having your partner tell you to tense a particular part of the body and then feel that part of the body for the feeling of tension.
Then the partner will say, "Relax." Try to say this in a very soothing voice. Now feel the difference in the relaxed muscle.
Go through each muscle group at least once, and preferably in order from head to toe or toe to head. Once you've finished spot check for areas that you know are prone to tension, the shoulders, the neck, the brow, the jaw, whatever is the place your partner hides tension the most.
Once you've worked through this exercise just lie still and focus on the in and out of your breath and make note of how your body feels when it is completely relaxed.
Check out the advice others have for doing relaxation or add your own.
Expanded Tense-Release Relaxation
Now that you're relaxed, I'll see you next week!
