Breathing Deeply

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Next: Tensing and relaxing

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 personal prayer word or phrase silently.

Continue to breathe deeply.

Allow your personal prayer to take up the full extent of your exhalation while you listen to my voice.

Although the prayer 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 personal prayer recalls a special experience when you were safe, comfortable, and relaxed.

As you allow your prayer to take up the full extent of your exhalation, allow the special experience to come back to you more fully. Allow yourself to see, and hear, and smell, and feel the experience as fully as you can.

Take another deep breath and allow your prayer to fill up as much of your exhalation as you can.

Allow that process to continue throughout these instructions.

Next: Tensing and relaxing