Sit quietly in a comfortable position.
Close your eyes.
Deeply relax all of your muscles, beginning at your feet and progressing up to your face. Keep your muscles relaxed.
Breathe through your nose. Become aware of your breathing. As you breathe out (exhale), say the word, “ONE”, silently to yourself. For example: breathe IN…OUT, “ONE”, -IN…OUT, “ONE”, etc. Breathe easily and naturally.
Continue for 10 to 20 minutes (depending on your schedule). You may open your eyes to check the time, but do not use an alarm. When you finish, sit quietly for several minutes, at first with your eyes closed, then with your eyes opened. Do not stand up for a few minutes.
Do not worry about if you are successful in achieving a deep state of relaxation. When distracted, simply return to repeating “ONE.”