Anxiety and Panic Attacks In Emphysema ... - Mind Publications

2. Raise the legs a few inches and drop them with the feet falling about 18 inches apart,
with the toes pointing out.
3. Let your body sink into the floor. Take a few deep relaxing breaths and each time let
your body sink more into the floor as if the force of the gravity is pulling your body
into the earth.
4. Keep the mind alert and observe the flow of the breath. With every exhaling breath
feel as if tension is flowing out from the muscles and joints. With each inhalation
stay passive. Do not create tension. Try to relax further with each succeeding
exhalation.
5. Focus your mind on the soles of your feet, top of your feet, the toes, the space
between the toes, and then the ankle joints. Imagine that the "strings" at the ankle
joints are cut off, or the "switch" is turned off, cutting off the current as in the case of
a light, leaving the ankles and feet totally loose and relaxed.
6. Decide which example works better for you, the "string" or the "switch." Use it
consistently for other parts of the body as you proceed.
7. Scan the lower legs, the shins and the calves, right up to the knee joints. Cut off the
strings or turn off the switch in the knees.
8. Scan the entire upper legs, front and the back of the thighs, up to the hip joints
including the pelvis and the buttocks. Use "string" or the "switch" imagery.
9. Scan the pelvis and lower abdomen internally and externally, string or switch.
10. Scan the midsection, internally and externally, string or switch.
11. This time as you breathe in, scan your chest and rib cage moving with the in breath
and as you breathe out, let the chest collapse completely.
12. Scan your upper chest and neck joint. Use string or switch.
13. Scan your neck, back of the head and around the head. Feel the skin of the head
stretching and becoming loose. Let the forehead, face, eyes, nose, jaws, and cheeks
cut loose from the string or switched off. Scan your nostrils, the septum in the middle
and the nose from inside. Feel the cool breath going in and warm breath flowing out.
14. With the next outbreath, feel the whole body from head to toes becoming more loose,
cut off or switched off.
15. Scan the collarbone, shoulder pads (trapezius and deltoid muscles) and shoulder
joints. Use the string or the switch imagery. Scan the arms from shoulder joints
down to the elbow joints. Cut the string or switch off. Scan the forearms, from
elbow joints to the wrists and hands including the ten fingers right down to the finger
tips.
16. As you breathe out, imagine the whole body loosing all the tension and resistance,
melting or evaporating into nothingness. Let the rest of the body fade into oblivion or
vanish as you simply note the breath flowing in and out.
17. Allow the body to be totally passive and stilled as if there is no life in it, just like the
corpse would be without any tension. Observe the body without attachment, as if it
were a corpse.
18. When you are ready to come out of Shavasana, take a couple deep and slow breaths.
Wiggle your hands and feet. Rub your palms gently but briskly to generate warmth in
your palms and cup your eyes with the palm.
Turn on the side, fold your legs and sit up.