1. Sit comfortably and quietly.

2. Tell yourself that you are going to use the next 5, 10, 20 minutes to rebalance, to heal, to relax yourself.

3. Surrender the weight of your body, allowing the chair, or floor, to support you.

4. Close your eyes, gently cutting out visual stimulation and distraction.

5. As you inhale, repeat to yourself:"I AM..."

6. As you exhale say"...RELAXED".

7. Continue to breath normally not trying to change it in any way. Just watch it happening and continue to repeat: "I AM RELAXED". Be compassionate and loving with your "leaping frog" mind which wants to be anywhere but here.

9. Continue doing this for as long a time as you have established.

10. To conclude, discontinue the phrase and slowly stretch your hands and feet, your arms and legs, your whole body.

11. Open your eyes a sliver at a time-like the sun coming up in the morning.

12. Continue on your way.

Meditation courtesy of John Travis and Regina Sara Ryan.

For a variation: while inhaling try "I AM BREATHING IN RELAXATION" and as you exhale "I AM BREATHING OUT TENSION (OR 'STRESS').