· Sit in a comfortable position. (Sitting on a folded blanket helps to keep the pelvis in neutral position.)
· Start at 5 minutes and gradually extend to 10 minutes. Keep face and neck relaxed.
· Repeat “May I be free from anger and anxiety” in the mind a few times to settle down.
· Observer the breath; let the mind follow the breath.
Listen and practice
For more information about mindful breathing please see Thich Nhat Hanh, The Blooming of a Lotus: Guided Meditation Exercises for Healing and Transforming.