This is a guided exercise to help you have more joy.

Begin by sitting in a comfortable position with your head bend.

Cup your hands together in your lap, and with your eyes closed, take a moment to check that

each part of your body is completely comfortable. Your feet, your lower legs, your knees, your upper legs, your upper legs, your

upper legs, your lower back and abdomen.

Check your middle back.

And then focus on your chest and your upper back drop and relax both shoulders, your neck, upper arms, elbows, lower arms, wrists and hands. Relax your face muscles, the muscles in your jaw, forehead, all the way to the top of your head.

And now become aware of your breathing.

Simply observe how your breathing. Is it shallow or deep, quick or slow? Are you breathing through your mouth or your nose.

Don't worry about changing anything in your breathing, just become aware of your breathing.

And now if you can gently close your mouth and see if you can begin to breathe in through your nose

and then out through your mouth still in your

own rhythm. If this is uncomfortable just breathe in any way that's comfortable.

If you need to make any adjustments to your posture, now is the time to do that.

See if you can keep your head tilted slightly forward

and your shoulders down and relaxed,

away from your ears. Now we're going to go into deep relaxation. To do

that open your eyelids halfway and at the same time look downward as far as you can.

It may be a bit uncomfortable but remain focused on half open lids and down turned eyes.

Your lids will want to open or close completely but don't let them.

Just continue to look down further and further as your eye muscles begin to relax.

Now close your eyes and relax your eyeballs.

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