1. Sit comfortably and quietly.
2. Tell yourself that you are going to use the next five, ten, or twenty minutes to rebalance, to heal, to relax yourself.
3. Surrender the weight of your body, allowing the chair or floor to support you.
4. Close your eyes, gently cutting out visual stimulation and distraction.
5. As you inhale, silently say to yourself: I am . . ."
6. As you exhale, silently say: ". . . relaxed."
7. Continue to breath normally, not trying to change it in any way. Just watch it happening and continue to repeat: "I am" with inhalation; "relaxed" with exhalation.
8. As your mind begins to wander, gently bring it back to the awareness of your breath and your statement "I am relaxed." Be compassionate and loving with your "leaping frog" mind that wants to be anywhere but here.
9. Continue doing this for as long a time as you have established.
10. Notice any changes in your experience.
11. To conclude, discontinue the phrase and slowly stretch your hands and feet, your arms and legs, your whole body.
12. Open your eyes a sliver at a time - like the sun coming up in the morning.
13. Continue on your way.

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