Repeating a Mantra
Once you have mastered the art of abdominal breathing, you can add in a mantra that helps you to focus on the relaxation aspect of your breath. Follow the steps below to add in a mantra while you breathe.
1. Lie down and get comfortable or sit in a relaxing position.
2. As you breathe deeply through to your abdomen, say a phrase to yourself in your head such as “Inhale relaxation.”
3. Then, as you breathe out and release the air from your abdomen, say “Exhale tension.”
Be sure to pause before you exhale and before you inhale. As you exhale, become aware of any tension in your body and let it go.
You can even use your imagination to picture your body accepting relaxation and letting go of tension. Picture these experiences as visual events such as air moving in and out of your body.
Continue doing this for 5 to 10 minutes until you start to feel sleepy.
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