cse-resources_9_2321242253.doc

This method encourages group members to recognise

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This method encourages group members to recognise their emotions and reduce tension and anxiety. This method is very helpful when a young person recognises that their emotions are a ‘warning sign’ in their offending behaviour. What you need: Progressive relaxation script (see below) Running the exercise : 1. Explain to the group that this exercise introduces relaxation techniques as a method for managing strong emotions. Highlight that there are numerous relaxation techniques but the one we are focusing on in this exercise is a ‘progressive muscle relaxation’. This technique is where we learn to relax the main muscles in the body. What we aim to achieve from doing this is to help the group members to learn the 44
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difference between feeling worked up and feeling relaxed. 2. Ask Group members to get into a comfortable position; you can change positions any time during the progressive muscle relaxation to make yourself more comfortable as needed. Try and close eyes (if they do not want to close eyes this is ok but encourage them to look at the floor or ceiling). 3. Read out the following at a steady consistent speed: The first progressive muscle relaxation exercise is breathing. Breathe in forcefully and deeply, and hold this breath. Hold it...hold it... and now release. Let all the air go out slowly, and release all the tension. Take another deep breath in. Hold it .... and then exhale slowly, allowing the tension to leave your body with the air. Now breathe even more slowly and gently... breathe in .... hold .... out .... ..Breathe in...Hold...out... Continue to breathe slowly and gently. Allow your breathing to relax you. The next progressive muscle relaxation exercise focuses on relaxing the muscles of your body. Start with the large muscles of your legs. Tighten all the muscles of your legs. Tense the muscles further. Hold onto this tension. Feel how tight and tense the muscles in your legs are right now. Squeeze the muscles harder, tighter... Continue to hold this tension. Feel the muscles wanting to give up this tension. Hold it for a few moments more .... and now relax. Let all the tension go. Feel the muscles in your legs going limp, loose, and relaxed. Notice how relaxed the muscles feel now. Feel the difference between tension and relaxation. Enjoy the pleasant feeling of relaxation in your legs. 45
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Now focus on the muscles in your arms. Tighten your shoulders, upper arms, lower arms, and hands. Squeeze your hands into tight fists. Tense the muscles in your arms and hands as tightly as you can. Squeeze harder .... harder ..... hold the tension in your arms, shoulders, and hands. Feel the tension in these muscles. Hold it for a few moments more .... and now release. Let the muscles of your shoulders, arms, and hands relax and go limp. Feel the relaxation as your shoulders lower into a comfortable position and your hands relax at your sides. Allow the muscles in your arms to relax completely.
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