Sit in a quiet place and breathe deeply for a few rounds
Now start noticing your breath and how it goes inside and outside your nostrils
Next start noticing your thoughts and how they influence how you feel
Let it go as if they are clouds passing through the sky
Do the thoughts cause any physical sensations in the body? Notice them
Now notice the sounds around you. Describe ONE sound and focus on that ONE sound for few seconds
Then notice ONE thing that you can see and focus on that for few seconds
Now notice ONE smell and focus on that for few seconds
Notice ONE feel 9 where you are sitting or standing) for a few seconds
Practice everyday for best results
