*Find a quiet place and sit in a comfortable position*
1. Close your eyes.
2. Relax all your muscles deeply. Beginning with your feet and moving slowly upward, relax the muscles in your legs, buttocks, abdomen, chest, shoulders, neck, and finally your face. Allow your whole body to remain in this deeply relaxed state.
3. Now concentrate on your breathing, and breathe in and out through your nose. Each time you breathe out, silently say the word one to yourself.
4. Repeat this process for 20 minutes. (You can open your eyes to look at your watch periodically but don't use an alarm.) When you are finished, remain seated for a few minutes - first with your eyes closed, then with them open.
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