- Lying on your back with knees bent, place your hands on your belly.
- As you inhale allow your navel and abdomen to fill with air.
- As you exhale allow your navel to sink toward your spine.
- With each inhale say in your mind “Inhale, 2, 3, 4, pause” and with each exhale say “Exhale, 2, 3, 4, pause.”
- Allow your body and mind to come to stillness in the pause between each breath.
- After several cycles bring yourself to seated and repeat.
- After several cycles in the seated position rise to standing.
- Imagine the bottoms of your feet are suction cupped to the ground.
- Feel your foot as if it is a rectangle on the ground, aware of each corner pressing firmly into the earth, supporting your body above it.
- As you move through your day remind yourself of this peaceful and quiet feeling.