Close your eyes and make yourself comfortable. Loosen any tight-fitting clothing.
Loosen your belt.
Focus your attention on your breathing. Simply watch the rise and fall of your
diaphragm with each breath. Observe the air moving in and out of your nose. As
thoughts arise, as they will, pay no attention to them. Imagine that thoughts are
like clouds passing through a blue sky. Just let those thoughts pass on through
and continue to focus on your breath.
Do not try to breathe deeply or slowly. Rather let your breath "breathe you."
Simply follow the breath. Over time, your breath is likely to become slower and
deeper, but don't try to force that. It will come naturally.
In the beginning, you may want to imagine that you are breathing in relaxation and
breathing out stress or tension. Or you may want to focus your mind on a symbol of
beauty, such as a rose . . . and focus your attention on that at the same time you are
focusing on your breath.