Inhale deeply and slowly through your mouth, and as you do, notice how your body seems to lift up. The tension in your chest and upper body causes you to rise up almost as if you are going to be lifted off the floor. Exhale slowly again through your mouth, and as you do, relax the muscles in your arms, legs and shoulders. Notice the feeling of heaviness and how firm and solid your body feels as gravity pulls you down. As you exhale and relax, you begin to get centered.

Inhale slowly again, and as you do, try and keep the muscles in your shoulders, arms and chest relaxed. Breathe from the abdomen, let your diaphragm do the work. You will find that you are able to inhale and yet remain anchored. Exhale slowly through your mouth and, again, notice the pleasant, solid feelings as you become even more anchored and more firmly relaxed. Your muscles in both arms, both legs and in your shoulders are completely relaxed.

Inhale slowly again, maintaining the relaxation that you have developed by now. Breathe from down deep rather than from up in your chest. Exhale slowly and, as you do, let your mind and thoughts center on one spot, that place in your abdomen that is just behind your navel. Just gently attend to the feelings in your abdomen as you completely relax.