- Choose a quiet place
- Sit in a comfortable chair
- Close your eyes
- Relax your muscles
- Become aware of your breathing
Choose a pleasant word or visual image that you can hear and see in your imagination. Think of this word or image every time you exhale for about 15 minutes each day. If you have an intrusive thought or feeling during your mediation, return to the repetition of your relaxing word or image. |
