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- MAKE YOURSELF COMFORTABLE IN YOUR CHAIR.
LET YOUR FEET REST ON THE FLOOR.
AND LET YOUR ARMS AND HANDS RELAX.
ALLOW YOUR BREATHING TO DEEPEN.
IF YOU FEEL COMFORTABLE, CLOSE YOUR EYES.
THIS REMOVES OUTSIDE DISTRACTION,
AND ALLOWS YOU TO RELAX MORE DEEPLY.
NOW BEGIN TO BREATHE IN THROUGH YOUR NOSE
AND OUT THROUGH YOUR MOUTH.
THIS IS A VERY RELAXING KIND OF BREATH.
IT MAY BE A LITTLE UNFAMILIAR TO SOME OF YOU.
YOU'LL GET USED TO IT.
SO, BREATHING IN THROUGH YOUR NOSE
AND OUT THROUGH YOUR MOUTH.
IN THROUGH YOUR NOSE AND OUT THROUGH YOUR MOUTH.
LET THE BREATHING GO DEEPER.
AND LET YOUR BELLY BE SOFT AS YOU BREATHE.
IF THE BELLY IS SOFT,
THE BREATH AUTOMATICALLY GOES TO THE BOTTOM OF THE LUNGS,
WHERE OXYGEN EXCHANGE IS BETTER.
IF THE BELLY IS SOFT, THE VAGUS NERVE,
WHICH PROMOTES RELAXATION, IS ACTIVATED.
IF THE BELLY IS SOFT,
AND ALL THE MUSCLES IN THE BELLY ARE RELAXING,
THEN ALL THE OTHER MUSCLES IN THE BODY BEGIN
TO RELAX AS WELL.
TO ENCOURAGE THIS PROCESS,
YOU CAN SAY YOU TO YOURSELF "SOFT" AS YOU BREATHE IN
AND "BELLY" AS YOU BREATHE OUT.
IF THOUGHTS COME,
LET THEM COME AND LET THEM GO.
GENTLY BRING YOUR MIND
BACK TO "SOFT...BELLY..."
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