Let's Relax

N.B. We recommend that you make a tape recording of these instructions so that you can listen to the tape, rather than having to read the instructions while you are trying to relax. When you record, read the instructions slowly, in a monotone voice. Pause between instructions for the amount of time suggested in the parenthesis--for example (10 seconds). After you have been through the relaxation exercise a few times, you may find that you can relax yourself without having to hear the recorded instructions.

1. Sit quietly in a comfortable position, and loosen tight-fitting clothes.

2. "Close your eyes. Breathe through your nose. Become aware of your breathing." (5 sec.)

3. "Deeply relax all your muscles, beginning at your feet and progressing to your face. Keep them relaxed." (20 sec.)

4. "Visualize a descending staircase. There are 10 steps. As you count slowly and inaudibly from 10 to 0, you will become more and more relaxed with each count." (20 sec.)

5. "Gently touch your thumbs to your little fingers. As you do so, go back in your memory to a time when your body felt healthy fatigue, when you had just engaged in an exhilarating physical activity." (10 sec.)

(Note: after you have gone through the relaxation exercise a few times, you will find that you can produce a relaxed state very quickly by touching your thumbs to your little fingers).

6. "Go back in memory to some beautiful, comfortable, and relaxing place you have visited. Dwell there for a while. Experience the sounds, sights, smells and temperatures." (10 sec.)

7. "After a while, think to yourself: ' This place is______ (calm, tranquil, quiet, restful)'--choose one of these words, or another relaxing one that you like and repeat it slowly and inaudibly for a few minutes." (20 sec.)

8. "Remind yourself that learning is easy and enjoyable." (5 sec.)

9. "Just prior to 'coming out,' suggest quietly and firmly to yourself 'from this point on, I will be relaxed, alert, and eager to learn.'" (5 sec.)

10. "At the count of 'one,' (pause) move your arms and legs. (pause) At the count of 'two,' (pause) move your head up and down, and side to side. (pause) At the count of 'three,' (pause) open your eyes, and prepare yourself for your accelerated learning experience."