Breathing Deeply
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When you are ready, take a deep breath and let it out slowly.
Again, take another deep breath and let it out slowly. Continue to breathe at a comfortable pace as my voice leads you to become more and more relaxed.
As you exhale you may notice that you feel slightly more relaxed. Every time you breathe out, you give up some of your tension.
Every breath inhaled is refreshing.
Your breathing will guide your relaxation.
Take another deep breath and as you let it out slowly, say your mantra silently.
Continue to breathe deeply.
Allow your mantra to take up the full extent of your exhalation while you listen to my voice.
Although the mantra is only a word or a short phrase, in your mind you can extend it for as long as it takes to slowly allow your breath to leave your body.
Your mantra recalls a special experience from your past when you were safe, comfortable, and relaxed.
As you allow your mantra to take up the full extent of your exhalation, allow the special experience from your past to come back more fully.
Take another deep breath and allow your mantra to fill up as much of your exhalation as you can.
Allow that process to continue throughout these instructions.
Next: Tensing and relaxing
