Читать книгу Self Esteem Bible: Build Your Confidence Day by Day - Gael Lindenfield, Gael Lindenfield - Страница 10

Sit or lie in a comfortable supported position. Release tension from your face and head by tightening and releasing your muscles in that region a few times. Close your eyes and focus your whole awareness on your breathing. Visualize your breath as it enters and leaves your body. Continue doing this for a minute or so.

While still following your breathing, centre your attention either on your heart or at a point inside your head in the direct line of the central point between your eyes (where your brain controls your ‘fight or flight’ response). In time to your breathing, in your mind start saying a mantra. This is a word or short phrase of your choosing. (For example, ‘calm’, ‘at peace’ or ‘I am being’.) Keep repeating your mantra for as long a time as you can spare. When a thought enters your mind, gently refocus your attention on the meditation point you have chosen and continue saying your mantra in time to your breathing.