hat
Yon fwa je ou yo fèmen epi ou te dekontrakte tout kò ou, imajine ke ou se nan tèt yo nan yon likidasyon eskalye fè nwa ak sou dis ti mak. Kenbe respire pwofondman konte an nan senk. Deplase desann nan premye etap la, remarke ke ou ka sèlman wè yon kèk etap devan yo nan ou, menm jan rès la yo kache nan yon fènwa kalm toujou. Mantal di yon mo 10. Koulye a, ale nan pwochen etap la ak mantalman di 9. Lè sa a, pawòl la di a pwochen 8. Deplase progresivman desann etap sa yo jiskaske ou rive nan pati anba a. Pandan sa a fè egzèsis ou ka pèmèt pou l respire ou a retounen nan nòmal oswa kenbe pou l respire nan gwo twou san fon moute si ou prefere.
eng
Once your eyes are shut and you have relaxed your entire body, imagine that you are at the top of a winding dark staircase with ten steps. Keep breathing deeply to the count of five. Move down to the first step, noticing that you can only see a few steps ahead of you as the rest are shrouded in a calm still darkness. Mentally say the word 10. Now move to the next step and mentally say 9. Then the next saying 8. Move progressively down the steps until you reach the bottom. During this exercise you can allow your breathing to return to normal or keep the deep breathing up if you prefer.