1. Comfortable Seating:

• Find a comfortable seated position. This could be on a yoga mat, cushion, or chair. Sit with an erect spine and relaxed shoulders.

2. Body Awareness:

• Close your eyes and bring your awareness to your body. Relax your facial muscles, jaw, and shoulders.

3. Natural Breath Observation:

• Begin by observing your natural breath. Notice the inhalation and exhalation without trying to control it.

4. Diaphragmatic Breathing (Optional):

• If you find it helpful, focus on diaphragmatic breathing. Inhale deeply, expanding your diaphragm, and exhale fully, contracting your diaphragm.