Group Counseling and Informed Consent

A 5-STEP BREATHING ACTIVITY TO CULTIVATE A MINDFULNESS PRACTICE FOR

PERSONAL GROWTH

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FIND A COMFORTABLE POSITION. SIT OR LIE DOWN IN A COMFORTABLE POSITION WHERE YOU WON'T BE DISTURBED FOR THE NEXT FEW MINUTES.

STEP 1:

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STEP 2:

INHALE DEEPLY THROUGH YOUR NOSE FOR 4 SECONDS. AS YOU INHALE, FEEL YOUR BELLY EXPAND AND YOUR CHEST RISE.

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STEP 3:

HOLD YOUR BREATH FOR 4 SECONDS. AT THE TOP OF YOUR INHALE, HOLD YOUR BREATH FOR A COUNT OF 4.

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STEP 4:

EXHALE SLOWLY THROUGH YOUR MOUTH FOR 6 SECONDS. AS YOU EXHALE, IMAGINE ANY TENSION OR STRESS LEAVING YOUR BODY.

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STEP 5:

REPEAT FOR SEVERAL MINUTES. CONTINUE THIS BREATHING PATTERN FOR SEVERAL MINUTES, ALLOWING YOURSELF TO FULLY RELAX AND LET GO.

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