THE PATH: ANXIETY & PANIC ATTACK ELIMINATION PROGRAM THE PATH: ANXIETY & PANIC ATTACK ELIMINATION PROGR | Page 45

you breathe out. Imagine the tension
flowing out with your breath. Notice the
difference between the tension and
relaxation.
9. Press the balls of your feet into the
floor and raise your heels, allowing your
calf muscles to contract. Feel the tension
in your calves for a moment. Then release
and notice your muscles relax. Again,
have the tension and relaxation match
your breath. Tighten your knees and
allow your legs to straighten. Feel the
tightness in the front of your legs. Notice
the sense of tension as you inhale. And
release on the exhale, allowing your legs
to bend and relax back onto the floor.
10.
Squeeze the muscles of your
buttocks. Notice the feeling of tension as
you inhale. Hold this for just a moment.
And on your exhale, release and allow
your muscles to relax, letting the tension
melt away.
11.
Continue up through your body.
Concentrate now on your stomach.
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