JPMR in Punjabi by Karmjeet S. BAJWA Psychologist from Punjab.(P.F.P) #jpmrinpunjabi

Requirements of JPMR.......... * Conductive Environment*: The setting for relaxation is quiet and of distraction noises. The client Will be kept physically comfortable in a position. General Instruction (Before and During Muscle Relaxation Exercise): This instruction is kept simple and is easily understood by students exposed to jacobson’s progressive muscle relaxation technique and gives them a clear picture of how to co-operate during the exercise regimen. . #1. Laying on the bed/ sit on a chair as comfortably as possible. Keep your body loose .............. light..................and free. #2. Be calm and comfortable. #3. Keep your eyes closed. #4. Avoid stray thoughts. #5. Avoid extra movements of the body. #6. During the part of the exercise cycle tense the muscle tightly and hold for slow count of 10 seconds. (Repeat silently 1 to 10 sec,…) #7. During the relation part of exercise cycle relaxes the muscle quickly and completely .let your mind relax and appreciate how relaxed the muscle is feeling for 10 seconds. #8. Try to keep all other muscles relaxed as you exercise specific muscle group. #9. As you exercise from head to toe................ Observe changes like tightness and the development of light and soothing sensations. #10. Relax by taking three deep breaths inhaling through nose and exhaling through mouth after each step. k. Now make your body completely loose.............light.............. and free #11. Let us being your exercise. #psychologist #psychologistfrompunjab #karmjeetsingh #psychology #psychology #psychologicalfacts #jpmr #relaxing