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APPENDICES
9 . Square-breathing . ( 4 minutes .)
Sit comfortably . Lower your shoulders .
• Look at a square form , or visualise one with your eyes closed .
• Breathe in while counting to 4 . Let your eyes wander up the left side of the square .
• Hold your breath while counting to 4 . Let your eyes run across the top of the square .
• Breathe out while counting to 4 . Let your eyes run down the right side of the square .
• Hold your breath while counting to 4 . Let your eyes run along the bottom of the square .
Repeat 4 times .
10 . Breath counting . ( 4 minutes .)
Sit in a comfortable position with the spine straight and the head inclined slightly forward . Gently close your eyes and take a few deep breaths .
• To begin the exercise , count “ one ” to yourself as you exhale .
• The next time you exhale , count “ two ,” and so on up to “ five ”.
• Then begin a new cycle , counting “ one ” on the next exhalation . Repeat 5 times .
Never count higher than five , and count only when you exhale . You will know your attention has wandered when you find yourself counting up to eight , twelve , etc .