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Begin each session as follows:
Now begin the "Getting Loose" exercise for each part of your body, as follows:
Having completed the "Getting Loose" exercises remain lying on your back. Carry out the "Breathing Easy" exercise for 10 minutes, as follows:
Do not worry if the sequence is not exact or the cadence perfect. It may seem a bit difficult to stay with at first, but just keep going. The important thing is to establish the slow relaxed breathing rate. After the ten cycles, your breathing rate will be automatically slower and you can dispense with the "one and two and three and four" cadence.
Now do as follows:
You will soon begin to feel a calm, thoroughly pleasurable feeling - some say a warmth radiating from your chest throughout your body.
Now let yourself breathe normally and tell yourself relaxing phrases 'I feel very relaxed... All the tension is going out of me as I exhale and good feelings are coming into me as I inhale...I will be able to take a few deep breaths and by saying, "Easy " will be able to tell myself to relax whenever I feel overly tense...I will recall the good feelings I am experiencing now and they will automatically return to me. Imagine all this happening as you say it to yourself.
Now do as follows:
Now let your breathing go naturally, and pay attention to the pleasant feelings in your body. Repeat the same encouraging phrases to yourself that you did earlier. Listen to the sound of your own breath coming in and out. You will notice that the breathing is slow and deep without you having to make it that way. The exhaling will last longer - as long as an eight-count, perhaps.
Continue to do the breathing exercises for the rest of the session, each time alternating the ten cycles of inhale-hold-exhale with the mental encouragement. After the last cycle of ten, just let yourself enjoy the feeling for a minute.
Tell yourself for the rest of the day I will recall these sensations every time I tell myself 'Easy' (or a word/phrase you prefer to use).
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