Find a comfortable place to sit. Put your feet flat on the ground and wiggle them around until you feel they are firmly planted. Gently close your eyes, or lower your gaze to a comfortable distance on the floor in front of you. Now, let your shoulders drop down, away from your ears, and try to loosen and relax your posture.

Pay attention to your breathing and just allow yourself to continue to breathe naturally.

Now, rest your hands gently on your belly with the fingertips of each hand lightly touching.


Breathe in smoothly through your nose. Notice your belly push your hands gently apart, as you fill your lower lungs with air. There’s no need to take an extra deep breath, just a natural breath.

Exhale slowly through your mouth. Notice your belly sink back towards your spine as you release your breath. You can imagine that your belly is a balloon. Fill it with air and then watch it deflate.

Now take another smooth breath in through your nose for 1, 2, 3, 4, and hold, and out through your mouth for 1, 2, 3, 4, and hold.

And again, in for 1, 2, 3, 4, and hold and out for 1, 2, 3, 4, and hold.

(Repeat this pattern of slow breathing five more times).

Notice the tension in your body draining away.

You may choose to continue to breath slowly and smoothly for as long you want. Or, gradually let your breathing return to normal.

Next: Tense and Release