It is highly recommended to wear loose clothing. If you cannot change then loosen clothing around the neck and waist.

Lie down, on the floor or bed, in a comfortable position with knees bent and head supported. You can use a pillow underneath your knees to support your legs. Gently place both hands over your abdomen so you can feel the rise and fall of your belly. Or gently place one hand on your belly just below your ribcage and one hand on your chest.

Clear your mind. When thoughts manifest just allow them to come and go without giving them attention and refocus on your breathing. Allow thoughts to pass over your mind like passing clouds in the sky.

Focus on your breath as it goes in and out of your body. Feel the air come through your nose, down into your lungs, and fill up in your belly. Take slow, relaxed and deep breaths. Breathe in slowly through your nose so that your stomach moves out against your hand(s). The hand on your chest should remain as still as possible.

Phase 1: take air into your lungs through your nose

Phase 2: take a slight pause before exhaling

Phase 3: exhale through your mouth

Phase 4: take another slight pause before next inhalation

Repeat this breathing exercise for 5, 10, 15, 20 minutes at least once a day.

A deep relaxed feeling should happen while exhaling in Phase 3 and your body will become more relaxed as breathing continues. You may also experience different sensations, like tingling, warmth, coolness, numbness, etc. throughout your body while doing this. These sensations are normal. Allow these sensations to happen without judgment. If you tend to cool down during each session, place a warm blanket over your body before you begin.

Recommendations for guided meditation sites and apps:

• Meditation Oasis
• Headspace
• Insight Timer