[Music]
[Voiceover] Welcome to the National Diabetes Prevention Program guided meditation exercise.
This exercise will take approximately five minutes and is designed to help you
practice relaxing and reduce stress.
Begin by finding a comfortable place to sit.
You can sit in a chair, on the floor, or even on the couch, but make sure you are able to
settle and relax.
Slowly straighten your spine until you are
sitting up straight in a comfortable position. Relax your arms by your side or gently place
them on the top of your thighs.
Now…close your eyes.
With your eyes closed, slowly begin to focus on your breathing.
Now, take a deep breath in through your nose…
…and breathe out through your mouth.
As you breathe out, try to release any stress, anxiety, and worry with it.
Place a hand on your stomach.
Feel it expand as you inhale…
…and contract as you exhale.
Take a deep breath in…
…and out.
Be aware of your breath as you draw it in…
…and out.
Relax.
As you continue to breathe, slowly begin to focus on your body.
Release the tension in your face…
…your jaw…
…and in your shoulders.
Breathe in…
…and out.
As you exhale, focus on releasing any stress
or anxiety you have been holding onto.
Let it go with your breath.
As you breathe in and out, try to let go of the thoughts racing through your mind.
Focus only on your breath, the rise and fall of your chest.
Your mind may begin to wander off.
That's OK.
Bring your focus back to your breath,
the rise and fall of your chest.
Take one final deep breath in…
…and out.
When you are ready, slowly open your eyes.
During this meditation, you practiced slowing down, focusing on your breath, and letting
go of the busy thoughts in your head.
Simply calming your body and quieting your mind
can release stress and anxiety.
[On-screen] CDC and Prevent T2 logos