“You breathe in to and out
from each region a few times
and then let go of it in your mind’s eye
as your attention moves on to the next region.
As you let go of the sensations you find in each region
and of any of the thoughts and images
you may have found associated with that part of the body,
the muscles in that region literally let go too,
lengthening and releasing much of the tension
they may have accumulated.

It helps if you can feel or imagine
that the tension in your body
and the feelings of fatigue associated with it
are flowing out on each out-breath
and that, on each in-breath,
you are breathing in
vitality
and energy
and openness.”

Jon Kabat-Zinn,  Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness

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