10 Minute Meditation 3 times a week.  Gradually increase to 20 minutes 3 times a week.

Body position:

• Find a comfortable sitting position
• Or if you’re laying down, put something underneath your legs
• Gently close your eyes

Breathing:

• Inhale through your nose
• Exhale out your mouth

Relax:

• Top of your head
• Back
• Shoulders, arms and fingers
• Belly
• Hips, legs, ankles and toes

Focus:

• While your eyes are close, gently look down at your heart
• Follow your breath
• Come back to following your breath

Transitioning out of meditation:

• Soften your neck and lengthen up and out through the top of your head
• While keeping your eyes close, look up for 10 seconds, look to your left, down and to the right
• Look up again for 10 seconds again and reverse the circle with your eyes (look to the right, down and left)
• Look up for 5 seconds
• While keeping your eyes still close, take a deep breath into your eyes
• Gently open your eyes and come back to the room
• Gently stretch your body