1. Consciously Exhale – Let it go when you exhale. Breathe out slowly through the mouth. Notice the exhalation becomes longer. The quality and length of the exhalation will depend on the way you were breathing immediately before. Never force the breath. After some breaths you may be able to breathe out quite easily through puckered lips; and eventually through a very small opening. Breathe out through the mouth and breathe in through the nose.

2. Hand Position (1) – Gently press the tips or the pads of all the fingers together. The fingers may be gently curled or extended straight out. Your hands themselves can rest in your lap, or you can keep your elbows close to your body with your hands comfortably in front of your chest. The important point is that the hand position should be free of tension. Relax the fingers.

3. Hand position (2) – Rest the cupped left hand on your lap. Rest the cupped right hand into the left hand. (Both palms are up.) Relax the shoulders, and let your body weight drop down. Be aware of your breath in the lower abdomen.

4. Animal’s Head – If you are choosing to be mad at what someone is saying, (it really is your choice) choose instead to imagine a talking animal head on the individual.

5. Posture - Let your posture work for you, rather than against you. If you are sitting, plant both feet on the floor. Be aware of what is supporting your body and feel the connection in those places. Feel your feet on the floor; thighs, buttocks and back on the chair. Lengthen your spine. If you are standing, stand well and stand tall with the weight of your body falling equally on both feet, if possible. If you are lying, be as comfortable as possible.

6. Eyes - You may keep them open, 9/10th open, or completely closed. The choice is yours.

7. Mental Focus - Count each exhalation starting from one. The first exhalation is one, the second two, all the way up to ten. Once you reach ten, start again from one. Or if you prefer you could repeat a word or phrase that has meaning for you, like “aah” or “peace”. Another option for mental focus could be your name for God.