• First, find a quiet place with no distractions, it can be indoors or outdoors.

• Outdoors is preferred in our opinion, as nature will be very soothing and calming, but ultimately it is up to you and the weather in your area.

• Next, sit down in a comfortable spot. You can use a pillow or cushion for support. Please sit criss cross like the picture below and put your hands over your legs. Also make sure to sit straight and not be stiff.

• Next, close your eyes and take a deep breath in and relax. And now exhale. Feel the fall and rise of your chest as well as the contraction of your belly as you inhale and exhale. Focus on the warmth of your exhales and coolness of your inhaling.

• Remember to stay focused on your breathing, you may let thoughts in and out of your mind but do not think about them deeply, just let them come and go.

• Do this for 10-20 minutes, 20 minutes is recommended for maximum benefit.

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