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[GONG CHIME]

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- MAKE YOURSELF COMFORTABLE
IN YOUR CHAIR.

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LET YOUR FEET REST
ON THE FLOOR.

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AND LET YOUR ARMS
AND HANDS RELAX.

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ALLOW YOUR BREATHING TO DEEPEN.

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IF YOU FEEL COMFORTABLE,
CLOSE YOUR EYES.

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THIS REMOVES
OUTSIDE DISTRACTION,

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AND ALLOWS YOU
TO RELAX MORE DEEPLY.

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NOW BEGIN TO BREATHE IN
THROUGH YOUR NOSE

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AND OUT THROUGH YOUR MOUTH.

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THIS IS A VERY RELAXING
KIND OF BREATH.

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IT MAY BE A LITTLE UNFAMILIAR
TO SOME OF YOU.

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YOU'LL GET USED TO IT.

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SO, BREATHING IN
THROUGH YOUR NOSE

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AND OUT THROUGH YOUR MOUTH.

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IN THROUGH YOUR NOSE
AND OUT THROUGH YOUR MOUTH.

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LET THE BREATHING GO DEEPER.

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AND LET YOUR BELLY BE SOFT
AS YOU BREATHE.

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IF THE BELLY IS SOFT,

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THE BREATH AUTOMATICALLY GOES
TO THE BOTTOM OF THE LUNGS,

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WHERE OXYGEN EXCHANGE IS BETTER.

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IF THE BELLY IS SOFT,
THE VAGUS NERVE,

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WHICH PROMOTES RELAXATION,
IS ACTIVATED.

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IF THE BELLY IS SOFT,

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AND ALL THE MUSCLES
IN THE BELLY ARE RELAXING,

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THEN ALL THE OTHER
MUSCLES IN THE BODY BEGIN

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TO RELAX AS WELL.

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TO ENCOURAGE THIS PROCESS,

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YOU CAN SAY YOU TO YOURSELF
"SOFT" AS YOU BREATHE IN

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AND "BELLY" AS YOU BREATHE OUT.

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IF THOUGHTS COME,

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LET THEM COME AND LET THEM GO.

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GENTLY BRING YOUR MIND

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BACK TO "SOFT...BELLY..."

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[GONG CHIME]