Choose a quiet, safe place where you will not be disturbed
Sit or lie down in a comfortable position
Turn off distractions
Close your eyes
Take slow, deep breaths
Relax your forehead, jaw, shoulders, arms, hands, chest, stomach, legs, and feet
Focus on one simple image, word, or sensation
Count slowly backward from 10 to 1
Repeat a calming phrase silently, such as “I am calm” or “I am focused”
Imagine yourself in a peaceful place
Keep your attention on the image, phrase, or breathing
If your mind wanders, gently bring it back
Stay in this state for a few minutes
When ready, count slowly from 1 to 5
Tell yourself you will feel alert and refreshed
Open your eyes slowly
Practice only when you are fully awake and in a safe environment