EXERCISE 1: CONTROLLED RESPIRATION

• Close your eyes;


• Breathe in deeply, mentally, and slowly counting up to three;


• Drive the air that you breathe in down to your belly, and let it gradually fill your lungs completely;


• Hold your breath for about three seconds;


• Don’t be in a hurry; take all the time you need;


• Breathe out slowly, counting up to five;


• Don’t force your breathing too much: keep it fluid and regular;


• Repeat the exercise;


• Concentrate your attention on that point of your belly that rises and follow up as far as your chest;


• Use your nose to breathe in and your mouth to breathe out;


• As you are breathing, try to free your mind from any problems and worries you may have;


• Imagine that your thoughts are drifting away together with the air that is leaving your body;


• Remain calm and relaxed;


• Concentrate on your breathing and repeat the exercise for about ten minutes;


• If you concentrate on your breathing, it is far less likely you will be captured by unpleasant thoughts.

Do these exercises for a few days and very soon you will discover how easy it is to attain a state of relaxation.

>>> (Exercise: muscular relaxation)