Sit with your back straight and your feet flat on the ground, head pointing up to the sky or ceiling.
Close your eyes and begin to relax your body.Start with the top of your head and relax this area, then focus on your forehead and relax this section, from the front of your head to the back and the middle, too, if you can. Then move down to your eyes, relax everything here, then your nose, below your nose, and your lips. Step by step focus on each area and relax all of the muscles you can.
You can do both arms at the same time and your legs too. Finally, relax your entire feet, from the top near your ankle all the way down to your toes.
Then scan your entire body down and up and down again, relaxing any tense areas. This should take about five minutes. Take your time and drop deeper into your breath and into your body.
Focus your attention on the sensation of the breath as it comes in and comes out of your nostrils. What do you feel? What do you notice? Breath in and out of your nostrils normally but focus your mind, with alertness on all of the sensations you feel as the breath comes in and out of the nostrils. Follow the full duration of the in breath and the full duration of the out breath. Take your time, don't rush! Allow yourself to drop deeper into your breath and the way the body responds to the breath.