Make sure you are sitting comfortably with your body supported. Use a pillow, or cushions, underneath your arm and hand to comfortably support them while you are pumping the breast, or holding the pump in place, if electric. Once the pump is in place, turn you can start (or turn) your visualisation.
Your visualisation for expressing may follow this direction, once you start expressing milk from the breast.
"Gently close your eyes... listen to your breathing. Let your breathing become a little deeper... relaxed, and in your own rhythm.
Become aware of your breathing and with the next out breath, allow all your thoughts to fade away leaving your mind quiet......... concentrating only on your breath. Let this sensation continue down your face, relaxing your forehead, your eyes... feel your face soften and loosen, allow your jaw and mouth to slightly open...gently release a sigh on the next breath out.
With each and every breath out, you relax and let go more........and with the next breath out, imagine breathing out any tension you may be holding from your neck and shoulders....... releasing your neck......your shoulders..... going all the way down through your arms to the elbow.....through the lower arm down through the wrist and hand....... right out through your fingertips. Feel your arm beginning to let go, feeling heavy... feel it relax more and more with each breath out...........continue to hold, or use the pump, with your relaxed hand.
With your next breath out, breathe out any tension from the other shoulder all the way down through your right arm.... all the way down to the wrist and hand, right out through your finger tips, so that this arm too is heavy and completely relaxed. ......... You may be aware of your arm or hand movement........that is expressing your breasts...... your focus remains on releasing, relaxing and letting go.......... with each out breath. The breast pump is gently pumping your breast of milk.....