Choose a quiet place where you will not be disturbed
Sit or lie down in a comfortable position
Turn off distractions
Set a clear intention for the session
Focus on slow, steady breathing
Relax your body from head to toe
Close your eyes if comfortable
Count backward slowly from 10 to 1
Repeat a calming phrase silently or aloud
Visualize a peaceful scene
Imagine yourself becoming more relaxed with each breath
Use a simple cue word to deepen focus
Keep attention on one thought or image
Stay in this focused state for a few minutes
Give yourself a positive suggestion
Repeat the suggestion several times
Count forward slowly to return to normal awareness
Open your eyes when ready
Practice regularly for better results