a Lying on the floor  

Remove your shoes. Loosen any tight-fitting items of clothing from around your neck or waist. Lie on your back on a firm surface (not in bed) you may find it more comfortable to complete the exercise in a warm room or with a blanket as your body temperature lowers when you are lying still. You may like to support your head with a pillow. It is best to lie symmetrically, with your legs out and feet slightly apart. Alternatively, you may prefer to have your legs bent with feet about hip-width apart. A pillow can be used to prop up the legs.

Close your eyes and bring your attention to your breathing. Notice the sensation of breathing in and out. Feel the air passing through your nostrils. Notice it is cool on the in-breath and warm on the out-breath. Be interested in every detail and sensation.
If you find your mind wanders, notice that it has and gently bring it back to the task. No matter how many times you have to do this, do it without judging yourself.

Place both hands gently on your abdomen. Inhale slowly and deeply through your nose into your abdomen to push up your hands as much as feels comfortable. Your chest should only move a little. If this exercise becomes uncomfortable or makes you feel tense, just focus on your normal breathing pattern. You might like to place one hand on your chest and one hand on your abdomen and just feel your hands rise and fall (with the little finger on top of your navel).

 Continue to take to take in long, deep, slow breaths. Focus on the feeling of breathing out; notice the feeling of softening in the abdomen as you breathe out; let the sinking, softening feeling there last as long as it is comfortable. You may notice a special moment when there is no air, and that you are quite still. At this special moment even your breathing muscles are relaxed. You are at your most relaxed. Stay with that moment, watch it, allow it to stay for as long as is comfortable, i.e. until you naturally breathe in. Do not hold the air out as this will become uncomfortable. Your relaxing out-breath will gradually lengthen in this process.

Notice the changed sensation within your body when you are relaxed. Continue for as long as you like. At the end of the exercise, spend a little time appreciating the sensation of relaxation so that you can take it with you!