Hello,
I'm Dr.
Jan Moller,
And welcome to this exercise designed to help you train your concentration and mental focus.
Find a comfortable position,
Sitting or laying down,
And close your eyes.
We shall begin with a short muscular relaxation.
Start by making tight fists with both hands.
Keep tightening your fists,
And slowly raise your shoulders towards your ears,
And take a deep breath.
Hold your breath and the position of your shoulders,
And at the same time try to close your eyes even harder.
Hold and slowly let go while you exhale,
And keep your eyes closed.
Allow your breath and your body to calm down and relax.
Become aware of how your body is in physical contact with the chair or the surface you are laying on.
Realize how your body is moving in rhythm with your breathing.
In a moment,
I will ask you to internally count from 1 to 4,
One number each time you exhale.
When you reach 4,
You start again from number 1.
Every time you lose the count,
You also start again from number 1.
Do this in a relaxed way.
It is not a competition.
It doesn't matter if you lose the count.
You can start to count now,
One number each time you exhale.
Go ahead,
Keep on counting,
Keep on counting.
In a moment,
But not yet,
You will hear me count slowly from 1 to 3.
For every number,
You gradually wake up.
And when you hear the number 3,
You can open your eyes and stretch.
Rapidly you will feel concentrated and energized.
One,
Two,
And three.
You are now awake and ready to face new tasks and challenges.
