Breathing

Begin by turning your attention to your breathing. Simply
notice the way in which you breathe. Is it shallow or deep, rough &
irregular, or smooth and regular. Slowly, gradually allow yourself to come to a
way of breathing that is smooth, deep and regular; Smooth, deep and regular.

Muscle Relaxation

You can deepen this feeling by relaxing the muscles of your
body, one group of muscles at a time. You can do this by counting from “1 to
10”, and for each number you count, relaxing a particular set of muscles. To
begin, take in a long deep breath and count 1, focus on your belly, feel the
muscles, hold the breath until ready and then breathe out and relax.  With the next breath in, count 2, focus on
the chest, feel the muscles, hold the breath until ready, then breathe out and
relax.  Next breath in, count 3, focus on
the back, from hips to shoulders, hold the breath until ready, then breathe out
and relax.

With your next breath in, count 4, focus on your upper legs,
from hips to knees, hold the breath until ready, then breathe out and
relax.  Next breath in, count 5, focus on
your lower legs, from knees to toes, hold the breath until ready then breathe
out and relax. Notice a pleasant wave of relaxation moving all the way out to
the tips of your toes. 

With your next breath in, count 6, focus on your upper arms,
from shoulders to elbows, feel the muscles, hold the breath until ready, then
breathe out and relax.  The next breath
in, count 7, focus on your lower arms, from elbows to fingertips, hold the
breath until ready, then breathe out and relax. Notice a pleasant wave of
relaxation moving all the way out to the tips of your fingers.

With your next breath in, count 8, focus on your neck and
shoulders, hold the breath until ready, then breathe out and relax. The next
breath in, count 9, focus on your face, forehead, and head, hold the breath
until ready, then breathe out and relax. Notice a pleasant wave of relaxation
moving all the way out to the top of your head. 

Next take in a long, smooth, deep breath count 10 and focus
on relaxing your entire body all at once, hold your breath until ready, then
breath out and relax.

Breathing is a way that is smooth, deep and regular; Smooth,
deep and regular.