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Relaxation Exercise: The Imaginary Staircase

Make yourself comfortable on a chair, close your eyes. In your mind, imagine a staircase with ten steps leading down. Each step is a deeper state of relaxation, i.e., at the end of the staircase you are very content and relaxed.

With each exhalation, you now slowly go down one step in your mind. Count the steps from one to ten in your mind.

When you have reached the level of deep relaxation, stay in this state for a while, continue to breathe calmly, enjoy the relaxation.

At the end of the exercise, with ten breaths, slowly go back up the stairs step by step. Count backwards.

When you reach one, open your eyes and stretch.

Stiege Staircase