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• Feel your breath as it flows into your body, then watch it flow out.
• Feel your body as it lets go of each outbreath.
• As you pay attention to your body in this way, you may feel it relax by itself as any tension in your body or mind flows out and dissolves along with the breath.
• Whether you feel less tense or not, allow yourself to be in touch with this very moment of your life as it comes into better focus along with your breathing.
• Sense that you may become more aware and more accepting of how things are right now, in this moment, no matter how they are, just by feeling your breath flowing in and out.
• Perhaps notice, too, that it is possible to relax some just by holding any discomfort and distress you may be feeling in awareness for a moment without struggling with them. After all, if they are already here anyway, like it or not, maybe it’s how you see them and how you deal with them that will be most important in the long run and in the short run.
• You may also notice that you can flow from one moment to the next in awareness as your breath flows in and out of your body. Try reminding yourself that you are actually alive now, right here, in this moment.
• Notice that as you stay in touch in this way from one moment to the next, this tiny shift in awareness in you may lead to your seeing things somewhat differently, perhaps to feeling less stuck, or to a sense of having more options, more strength, and more confidence in your possibilities, in your own wisdom.
Source: University of Massachusetts Medical Center Stress Reduction Clinic, Worcester.