Sit upright, close your eyes, make yourself comfortable.
With eyes closed, focus on your breathing.
Note how it feels to breathe - how the air moves in and out, how the chest rises and falls.
Let your breath be where it is - fast, slow, shallow, just stay aware.
When your mind wanders, bring it back to your breath. Other thoughts, sounds, memories, etc, are just distractions. The main focus is your breath. Don't worry if your mind strays from your breath.
Label breath with a silent mental note: say "in" when breathing in and say "out" when breathing out.
Keep attempting to bring your focus back to your breath. Try not to interfere with how you breathe - just keep note of your breath.
When complete, bring your attention to how you feel in your body. When you feel ready to stop, open your eyes.
Listen to Calming Music
Progressive Muscle Relaxation
Lie down in a comfortable position. Beginning with the head and moving down to the feet, consciously contract each muscle then relax it. For example, frown first for a few seconds then relax the frown and note how it feels to be relaxed. Squeeze the eyes shut, then relax them - again noting how it feels to have the eyes relaxed. Clench the jaws for a few seconds, then relax then.....Proceed downward to the feet and toes. At the end of the exercise, maintain the relaxed position for several minutes, make note of any areas that automatically tense and that you need to work to relax.
* Daniel Goleman, PhD. Provided through Delaware Mental Health Association