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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.