STEP 1: Take 10-15 minutes for yourself.
STEP 2: Allow yourself to sit or lie down in a comfortable relaxed position.
STEP 3: Close your eyes.
STEP 4: Focus your inner vision on the heart-lung area of your body and just notice your breath. Notice how you are breathing. Notice how you are feeling. Allow yourself to breathe a little deeper, letting the exhalation be a little longer that the inhalation. Make sure as you are breathing now more slowly that you are relaxing the muscles in your head, neck and shoulders. Breathe slowing in a relaxed manner, without tensing your muscles or trying to force yourself to breathe deeper.
STEP 5: Now, begin to breathe in for the count of three, lightly hold for a count of three, and breathe out for a count of three.
STEP 6: And one more time breathe in for a count of three, lightly hold for a count of three, and breathe out for a count of three.
STEP 7: As you are now feeling more relaxed, allow your breath to go into its own natural rhythmic pattern.
Allow each inhalation to bring in peace, calm and relaxation, and allow each exhalation to release tension and stress. Notice how you are calm, center and focused inside From this state, bring your awareness to the top of your head and just notice how you feel. From this detached, calm and centered state you can begin your day, or relax your mind to end your day with peace and clarity.