Sit in a comfortable position with your back straight and relaxed. Rest your hands in your lap, partially close your eyes and let all your stress and tension fall away.

Turn your attention inwards and become aware of your breathing. Don’t attempt to control your breathing – just become aware of it, and follow the inhalation and exhalation of your breath.

Gradually become aware of the sensation of the breath as it enters and leaves the nostrils. Focus on the sensation of the breath and try to forget about everything else.

Remain focussed on the sensation of the breath. If your mind wanders away from the breath, immediately let go of the distraction and come back to the breath.

Gradually your distracting thoughts will subside and you will begin to experience a sense of inner peace and relaxation. Stay with this feeling of mental calm for a while.