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Excel At Life--Dedicated to the Pursuit of Excellence in Life, Relationships, Sports and Career





CBT

Jealousy

Depression

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Conflict

Self-efficacy

Happiness

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Motivation

Wellness

Sport Psych



POPULAR ARTICLES

Crazy-Makers: Dealing with Passive-Aggressive People

Why Are People Mean? Don't Take It Personally!

When You Have Been Betrayed

Struggling to Forgive: An Inability to Grieve

Happy Habits: 50 Suggestions

The Secret of Happiness: Let It Find You (But Make the Effort)

Excellence vs. Perfection

Depression is Not Sadness

Conflict in the Workplace

Motivation: Intrinsic vs. Extrinsic

20 Steps to Better Self-Esteem

7 Rules and 8 Methods for Responding to Passive-aggressive People

Promoting Healthy Behavior Change

10 Common Errors in CBT

What to Do When Your Jealousy Threatens to Destroy Your Marriage

Rejection Sensitivity, Irrational Jealousy and Impact on Relationships

For Women Only: How to Have the Relationship of Your Dreams

What to Do When Your Partner's Jealousy Threatens to Destroy Your Relationship

Making Attributions for a Healthier Attitude

Happiness is An Attitude

Thinking Your Way to a Healthy Weight

Guide to How to Set Achieveable Goals

The Effectiveness of Cognitive-Behavioral Treatment for Anxiety Disorders

Co-Dependency: An Issue of Control

The Pillars of the Self-Concept: Self-Esteem and Self-Efficacy

Catastrophe? Or Inconvenience?

POPULAR AUDIOS

Panic Assistance

Motivational Audios

Mindfulness Training

Rational Thinking

Relaxation for Children

Change Yourself--Don't Wait for the World to Change

Loving Kindness Meditation

Self-Esteem Exercise

Meadow Relaxation

Rainy Autumn Morning

Energizing Audios

Quick Stress Relief

Thinking Your Way to a Healthy Weight

Lies You Were Told

Choosing Happiness

Lotus Flower Relaxation

Audio Version of Article: Crazy-Makers: Passive-Aggressive People

Audio Version of Article: Why Are People Mean? Don't Take It Personally!

Audio Version of Article: Happiness Is An Attitude

All Audio Articles





Kindle Books by Dr. Monica Frank





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NEW AUDIOS

Building Blocks Emotion Training

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5 Methods to Managing Anger

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Rainbow Sandbox Mindfulness

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Riding a Horse Across the Plains

Cityscape Mindfulness

Change Yourself--Don't Wait for the World to Change

The Great Desert Mindfulness

Tropical Garden Mindfulness

Thinking Your Way to a Healthy Weight

Lies You Were Told

Probability and OCD

Choosing Happiness

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Lotus Flower Relaxation

Cloud Castles for Children

Hot Air Balloon Motivation

All Audio Articles

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Muscle Scan

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Muscle Scan

This audio is a quick two minute muscle scan to help you be aware of where you are feeling muscle tension. As you become aware of tension, you can then focus on letting those muscles relax. Too often when people are feeling muscle tension they don't take the time to be aware of their experience so the tension is not addressed.

You can use this exercise throughout your day to relieve your muscle tension. The more you use it, the more bodily awareness you will develop and will more naturally relax your muscles.

Transcript: Muscle Scan

This exercise is a quick muscles scan to help you be aware of the muscles of your body and through that awareness, to focus on allowing those muscles to relax.

Start with your feet. If you notice any tension in your feet, just let those muscles relax.

Continue with your legs. Allow yourself to be aware of the muscles in your legs and let those muscles relax.

Focus on the central part of your body, particularly your lower back. If you notice any tension, allow those muscles to relax. Now, focus on your upper back and your shoulders. Notice any tension you feel in those muscles and let them relax.

Focus on the muscles in your arms and let go of any tension in your arms or your hands. Now, notice the muscles in your neck and focus on allowing those muscles to relax.

And finally, notice any facial tension and let all the muscles in your face completely relax.

The more you do this exercise, the more quickly you will become aware of muscle tension and be able to relax those muscles more immediately.





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