Gently close your eyes and get comfortable. Spine is erect but not stiff or tense. Shoulders are relaxed. Legs and arms are uncrossed, relaxed. Now bring your attention to the flow of your breath; don't change it in any way. Just observe and feel your abdomen rise as you take a breath in and fall as you let a breath out. Continue this normal breathing pattern for a few breaths... Now inhale deeply again and this time as you exhale slowly, feel any tension around your eyes dissolve and flow away with the out-going breath. Inhale deeply again and as you exhale slowly, feel any tightness around the mouth soften and dissolve, flowing away with the out-going breath. Inhale deeply again. As you exhale slowly, let go of any tension in the lower jaw. Feel the jaw relax as the tension flows away. Inhale deeply again and as you exhale slowly, feel any tension in your shoulders release and relax as your breath flows out. Inhale deeply and this time as you exhale slowly, feel a wave of relaxation wash over the top of your head and flow down through the tips of your toes, releasing any remaining tension. Inhale deeply again and as you exhale slowly, let go completely into a deep feeling of relaxatin which suffuses your entire being. Now let go of any conscious control of your breath and return to your normal pattern of breathing - just an easy and natural in and out of the breath. Abdomen rises and falls like gentle waves on the sea, inhaling and exhaling, inhaling and exhaling... Continue to be aware of the gentle natural rise and fall of your abdomen, on your next inhale as you take the breath in say "soft" to yourself, stretching the word out for the duration of the in-breath. As you exhale, say "belly" to yourself, stretching the word out for the duration of the out-breath. Continue in this way until you complete 7 minutes of the entire exercise. Ann's NOTE: SHARE (a NYC self-help organization) hosted a speaker in May who handed this out. I found it, liked it and share it with you. Thanks to the speaker(who was she???) An email we received on June 20, 2008: Dr. Gordon introduces the concept of Soft Belly in his book Comprehensive Cancer Care published in 2000 on page 68. He also includes it in his new book, Unstuck: Your Guide to the Seven Stage Journey Out of Depression on page 36. He’s been teaching this meditation to professionals and patients alike in settings as diverse as his private practice to children and families traumatized in the ongoing conflict in Israel and Gaza. www.cmbm.org Remember we are NOT Doctors and have NO medical training. This site is like an Encylopedia - there are many pages, many links on many topics. Support our work with any size DONATION - see left side of any page - for how to donate. You can help raise awareness of CAM.