This technique is from Dr.
Herbert Benson's book,
The Relaxation Response.
Sit quietly in a comfortable position.
Close your eyes.
Deeply relax all your muscles from head to toe.
Notice if you're holding any tension anywhere in your body.
And have the intention of letting that go through the out-breath of the exhale.
If it's easy for you,
Breathe through the nose.
If not,
You can adjust.
Become aware of your breathing.
As you breathe out,
Silently say the word to yourself,
One.
Repeat on the out-breath the word one over and over.
Just on the out-breath,
Repeating one.
Breathe easily and naturally.
As you repeat on the out-breath,
One.
Continue repeating for the next five minutes.
I'll keep track of the time.
One on the out-breath.
Two on the out-breath.
Three on the out-breath.
If thoughts arise,
Bring your attention back to repeating one on the out-breath.
It doesn't matter how many times you need to refocus.
I will now ring the bell to invite us back into the space.
Taking your time,
Only when you're ready,
Can begin to wiggle your fingers and toes.
Take some deeper breaths.
And when you're ready,
You can open your eyes slowly and gently.
Thank you for watching!
