• Find a comfortable position, either sitting or lying down.
• Take a deep breath in. Draw the breath right down into your stomach, so that your stomach rises on the in breath. This fills your lungs more completely than shallow chest breathing.
• Focus on the breath and let it out smoothly and naturally.
• Feel any tension in your body drain out with the out breath.
• Take another breath in when your natural inclination is to breathe in. Do not force it.
• On the inbreath, feel the air fill your lungs and imagine the fresh oxygen travelling from your lungs throughout your body. Do this for several breaths.
• Before you go back to your usual activities, notice how this attention has changed your energy.

You can't do this wrong. Breathing is natural.

There are no right or wrong ways to do a meditation. The instructions are guidelines; adapt them to who you are and to your needs at that particular time. Be curious about the process itself.

Remember most meditations become richer the more you practice them. They reveal more of themselves. It can take practice to remember to do a meditation when you need to, and it can take practice to go through the steps. But that's why it is called practice, and for most of us, we practice for the rest of our lives.