| 1 | Sit upright so you can breathe comfortably. |
| 2 | Center your awareness on your breath. |
| 3 | Feel the sensation of the breath flowing in and out of your body. Feel the belly and chest rising and falling. Enjoy a few deeper breaths. |
| 4 | Imagine your breath going deeper down into your belly with each in-breath. |
| 5 | Allow your breath to find its own, comfortable rhythm, not too fast or too slow. |
| 6 | Now, as you relax, bring to mind a safe, comfortable place. This may be a memory, a place that makes you happy, or even an imaginary place. Imagine and enjoy each of your senses in this place. What sounds do you hear? Smells? What sensations do you feel on your skin? What images do you see? How does this place make you feel? |
| 7 | Enjoy your feelings for as long as you like! This is a gift you give yourself. |
| 8 | When you're ready to continue with your day, go for it! Enjoy feeling relaxed, energized and alert. |