Lie on your back with palms down at your
sides. After ten minutes of complete relaxation, stiffen the
muscles in both legs in their entirety without moving them.
Begin by making the muscles a little
rigid, a little more--a little more--gradually increasing the stiffness
until the maximum is reached.
Hold the legs in this rigid state for
about fifteen seconds. Note the extra ordinary sensation of tenseness
throughout both legs. This feeling is present in your legs because you
are doing something!
Now let go a little of the tension and
hold it. Let go a little more and hold. Continue letting go--or "going
negative," as this is called--a little at a time, observing that the
sensation diminishes in intensity as you do so.
Then let go entirely and note that the
tension in both legs disappears.
The absence of the feeling of tension is
relaxation. Maintain this relaxation for about five minutes.
Repeat the tension and relaxation as
about and make your observation.
Relax completely for about five minutes.
Repeat the whole process again and relax
completely for remainder of practice period.
Remember: While learning to relax the
legs, make sure not to perform any tensions in the arms. Keep the arms
completely relaxed during the entire practice session.