Calming Breathing Exercises
And now move on to the next muscle group …. Focus on the sensations in the muscles in your shoulders, chest, back, and stomach …. Focus all of your attention on these muscles … become aware of the sensations in those muscles …. Just keep breathing smoothly and rhythmically in and out and keep thinking the word "relax" with each breath out …. Keep focusing on the muscles in your shoulders, chest, back and stomach … become aware of the sensations …. Now, stop thinking the word "relax."… Now, in a moment think to yourself the word "tense" and as you do so, tense all of the muscles in your shoulders, chest, back, and stomach. You can do this by taking a deep breath in … holding it … pulling your shoulder blades back … and tightening your stomach muscles.
O.K. now, "tense" … breathe in … hold it … add the tension to all of the muscles in your shoulders, chest, back, and stomach …. Feel the tension … notice how tight the muscles feel … hold the tension for a moment … and now "relax"… just slowly let the tension go … bit by bit … let a little tension go each time you breathe out …. As you breathe out begin again to think the word "relax." …. Keep letting the tension go … step by step … feel the tension falling away … draining away … just smooth out the muscles in your shoulders … just let them drop …. lower your shoulder blades ….
Relax the muscles in your chest, back, and stomach …. The muscles are feeling more and more relaxed … relax them completely … concentrate on what it feels like to let the tension go … just let the muscles go loose and relaxed … loose and relaxed …. All of the muscles feel pleasantly relaxed and comfortable …. There is no need for any tension and tightness … just relax … and your breathing is still smooth and rhythmic … in and out … gently in and out …. Make sure you are breathing from your diaphragm … pushing your stomach out with each breath in … and just keep thinking the word "relax" with each breath out.
And now move on to the next muscle group …. Begin to focus on the sensations in the muscles in both your legs and both your feet …. Focus all of your attention on these muscles … the muscles in your upper legs, knees, lower legs and both your feet … become aware of the sensations in those muscles …. Just keep breathing smoothly and rhythmically in and out and keep thinking the word "relax" with each breath out …. Keep focusing on the muscles in both your legs and feet … even focus on the sensations in the tips of your toes … become aware of the sensations …. Now, stop thinking the word "relax."… In a moment, for the last time, think to yourself the word "tense" and tense the muscles in both your legs and your feet. You can do this by stretching your legs out and pointing your toes up toward the ceiling or down towards the floor … tightening all of the muscles from your upper legs down through to your toes.
O.K. now, think to yourself the word "tense." … Add the tension to all of the muscles in your legs and feet to the point that they feel noticeably tense …. Notice how tight the muscles in your legs and feet feel … hold the tension for a moment … and now "relax."… Just slowly let the tension go … bit by bit … let a little tension go each time you breathe out …. As you breathe out begin again to think the word "relax"… keep letting the tension go … step by step … feel the tension falling away … draining away … just relax the muscles in your legs and your feet ….
Your legs and feet are feeling more and more relaxed … relax them completely … concentrate on what it feels like to let the tension go …. Just let the muscles go loose and relaxed … loose and relaxed …. All of the muscles in your legs and feet feel pleasaatly relaxed and comfortable … there is no need for any tension and tightness … just relax … and your breathing is still smooth and rhythmic … in and out … gently in and out … just keep thinking the word "relax" with each breath out.
Your whole body feels pleasantly relaxed and comfortable …. There is no need for any tension or tightness …. Just check the various muscle groups to see if any tension has crept back in … and if you notice any signs of tension just concentrate on letting it go. Check your hands and arms … make sure they are relaxed …. Check the muscles in your face … your forehead, around your eyes, cheeks, mouth and jaw.
Check the muscles in your neck and throat … check the muscles in your shoulders, chest, back and stomach … and finally check the muscles in both your legs and your feet …. Your whole body feels pleasantly relaxed and comfortable … at peace and at ease …. Your breathing is smooth and rhythmic … gently in … and out …. And now just spend a few quiet moments enjoying the sensations of feeling relaxed …. Your breathing is still smooth and rhythmic in and out.
O.K. now in a moment begin to count backwards from 5 through to 1 …. As you count begin to slowly open your eyes and on the count of I your eyes will be wide open, you will remain feeling pleasantly relaxed and comfortable but you will also feel quite alert and ready to continue on with the day. To learn more, you can check out Calming Breathing Exercises.
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