Deep Breathing and Muscle Relaxation

This exercise combines deep breathing and muscle relaxation. It is a good idea to record this on a tape or CD, or ask or someone else to read it to you. Ideally your buddy will read it slowly, with a low voice tone to encourage relaxation. You will soon learn to do this on your own.

Close you eyes, take a deep breath and let your body become as rested as possible.

Now, I am going to name different parts of your body. As I do this, focus your attention on each area and just let the muscles there relax even more completely as you take a deep, quitting breath. As you let the air out, allow all your remaining tension to flow away.

First, focus attention on your forehead. Take a deep breath in and, as you release the air, let the muscles there relax completely. Think about your eyes, take a deep breath in and relax your eyes as you exhale. Now, your jaw muscles: take a deep breath in and, as you breathe out, let your jaw relax completely. Now, your neck: take a deep breath in and, as you exhale, let any tension in your neck muscles flow away.

Now, your shoulders: breathe in deeply and, as you breathe out, let your shoulders droop and relax completely. Your right arm: breathe in deeply and, as you exhale, let all tension flow from your right arm. Your right hand: breathe in deeply and, now breathing out, let your hand relax. Your left arm: breathe in deeply and, now breathing out, let your arm relax. Your left hand: breathe in deeply, then exhale, letting your hand relax.

Your stomach: breathe in deeply and, as the air flows out, let all tension leave your stomach. Your buttocks: breathe in deeply and, as your breath flows out, let your buttocks relax. Your right leg: breathe in deeply and, breathing out, let your leg relax. Your right foot: breathe in deeply and now breathe out, letting your foot relax. Your left leg: breathe in deeply and, breathing out, let your leg relax. Your left foot: breathe in deeply and now let the air out as your foot relaxes.

Now, take another deep breath and see the number “3” in your mind as you exhale, feeling calm throughout your body. Take another deep breath and see the number “2” and relax further as you exhale. Now, breathe deeply again several times and each time you exhale allow any remaining tension to flow out. (10-second pause) This ends the exercise. Now open your eyes. Stretch your arms and legs, and get up when you are ready.

Doesn't that feel so much better than a smoke?

Peace!