• Eyes closed.
  • Breathe slowly, in through your nose and out through your mouth.
  • Put your hands in your lap, palms up; back straight, legs crossed.
  • Hold your hands out, palms up in front of you.
  • Put your attention in your hands. It’s very important that we always know where our attention is. It should be at the top of our head.
  • Now wind up your attention along your body to the top of the head
  • Tie a knot to keep your attention above your head.
  • Now sit and quietly with your attention above your head