Make sure you are comfortable and have loosened any tight clothing.

Close your eyes or lower them to look at a point in the middle of the floor.

Now think about the sound of your breath as you breathe in and out.

Now focus on the movement of your breathing between breathing out and breathing in.

Now start to deepen the breath slowly and evenly.

Keep focused on your breathing, the sound and movement.

Now begin to think about any areas of your body which are particularly tense, identify two or three in your own mind by name.

Think about how the areas of tension feel.

Now focus on your breathing again, focus on an in-breath at the same time as you locate one of the ‘tense’ areas.

Imagine breathing into this area directing the breath towards the tension.

As you breathe out imagine the tension flowing out with the breath.

Do that again two or three times, breathing into the tension and breathing the tension out.

Now move onto one of the other areas you identified earlier and do the same exercise with that part.

Now focus back on your breathing, if it has changed in any way bring it back to normal.

Now slowly open your eyes and stay still for a few moments.

Brian Grady, Ph.D