Instructions:

• Find a comfortable sitting position. Your eyes should be closed throughout the exercise. This exercise will help you to clear your busy mind and focus on your breath. Acknowledge any thoughts that arise, briefly give them attention, and then gently redirect your focus back to your breathing.
• Set a timer for 10, 15, or 20 minutes using a gentle bell sound or Tibetan singing bowl as a signal. Your tongue should be touching your palate and the back of your teeth.
• Sit still and breathe deeply, focusing only on your breath. Start the timer, close your eyes, and follow the instructions above.

Advice:

As you breathe in, if it helps you concentrate, you may silently affirm to yourself, "I am inhaling," and as you breathe out, you can silently repeat, "I am exhaling."