Lie down and get comfortable
Turn off lights and screens
Keep the room cool and quiet
Relax your jaw and shoulders
Unclench your hands
Place your tongue gently on the roof of your mouth
Breathe in slowly through your nose
Exhale longer than you inhale
Count your breaths from 1 to 10
If your mind wanders, return to the breath
Relax your forehead, eyes, and cheeks
Let your legs go heavy
Do not check the time
Stay still and keep breathing slowly