Exercise Six: Relaxation/Centering Exercise

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                           EXERCISE 6
                  Relaxation/Centering Exercise


We'd like to begin with a centering or relaxation exercise.  So to
begin:

Get comfortable...Close your eyes...Be aware of your breathing...

Now imagine that you're at the beach--an ocean beach on a sunny
summer day...You're sitting or lying on the sand...Imagine the
warmth  of the sun shining down on you, warming your forehead, your
whole body... Imagine the sound of the ocean...Feel the warmth of
the sand below you  as the sun has warmed the sand, letting that
warmth nurture you, your  body soaking it up...Smell the salty air,
feel the breeze that cools  you, refreshes you...Hear the breakers
and the occasional sound of the gulls...Let yourself be fully
present in this place.  Let your imagination fully create this
place.

Now notice the ocean--how the waves build and break, the ocean
waves build, break, roll on the beach, and roll back in again,
building, breaking, moving out, moving in...As you experience the
rhythm of the ocean become aware of the rhythm of your breath, air
rolling in, air rolling out, building, breaking, rolling out...The
inexhaustible rhythm of your breath sustaining the whole of your
body.

Feel your breath as part of the universal rhythm of the whole of 
everything...Sit with your breath and let it soothe you, cleanse 
you...Imagine your breath is like the ocean moving through
you...and imagine it moving through your whole body, rolling in,
rolling out,  washing away tensions, soothing the surfaces, rolling
in, rolling out,  just as the ocean waves smooth all rough edges,
so too, your breath  can wash them away.

Feel your breath a part of the universal rhythms that are
constantly present...Let your breath soothe you, clear you, return
you to yourself...Fully present with your breath, your breath that
is constantly present, constantly renewing you, your breath that is
the breath of life itself...As the waves are constant, so too is
your breath.

As your breath is continuously present, as you are present with
your breath, you fully relax...Know that whenever you ride your
breath you draw all of yourself into your breath and so let your
breath draw all of yourself into clarity...Riding your breath
continually, just as you can ride and balance on the ocean waves,
you ride and balance with  your breath...Let yourself be soothed by
the presence of your breath.

PAUSE

Stay aware of your breathing as you ready yourself to come back  to
this room...Bring with you your sense of well-being, and when
you're ready to open your eyes, do so feeling revitalized,
refreshed, and relaxed.

> Note: This exercise works well with a group as a beginning
activity for a workshop or conference.

> Time: 10 to 15 minutes

Source: Working Inside Out by Margo Adair.

• Lois M. Frey, UVM Extension, RR #4, Box 2298, Montpelier, VT 05602, (802) 223-2389, email: lfrey@sover.net
• "Group Development: Creating Group Effectiveness" by Duane Dale, DFD Associates, 99 Brattle Street, Cambridge, MA 02138-3402 (moving to 764 South East Street, Amherst, MA 01022 after 8/1/98);
• Bob Biagi, 142 Cherry Lane, Amherst, MA 01002 (413) 549-1412;

Comments to: crs@uvm.edu
Reviewed as of 4/20/98