” Sit comfortably with your feet on the floor, then cross your hands over your upper chest like a butterfly thumbs overlapping, with your index fingers resting just below your scapula a triangular shaped part of the collarbone. Take a slow breath in through your nose, followed by a slow breath out through your nose or mouth. Let your breathing return to its natural rhythm and simply notice it. When you feel ready, gently make your out-breath a little longer than your in-breath. Begin with about one minute, and gradually build up to one or two minutes.

• Sit comfortably with your feet on the floor.
• Cross your hands over your chest in a butterfly shape.
• Rest your index fingers just under your collarbone.
• Take a slow breath in through your nose.
• Then a slow breath out through your nose or mouth.
• Allow your breath to return to its normal rhythm and simply notice it.
• Make your out-breath slightly longer than your in-breath.
• Start with about a minute, then extend to one or two minutes.