• Start lying flat out on the floor with flat hands on your tummy.
• Notice that when you breathe in, your tummy rises up and lifts your hands.
• Every time you notice your hands rise up on the in-breath, move one finger sideways. This is a way of noting each breath without having to count. Move one finger sideways with each breath until all fingers are moved (this will be 10 breaths). Do this again if you feel OK.
• Then focus your mind particularly on breathing out, noticing that there is a space at the end of your out-breath.
• With eyes closed, see if you can watch this empty space, when there is no breath. Just for a moment, you feel soft in the tummy, heavy and still all over. Say to yourself, ‘Let go, relax.’ Breathe in when you need to again.
• Never hold the air out so that it is difficult or a struggle. If this happens, stop doing it.
• After this time, focus on feeling heavy in each arm then in the legs, then the hips, shoulders, head, etc.
• At the end, feel your whole body completely relaxed in one piece. Allow yourself to open your eyes slowly and to feel how your body has changed.Take your time and move slowly to keep the feeling.

            Notice what has changed since you began.