1. Prepare: Find a quiet area (or put on your headphones when you can), sit comfortably in a chair and give yourself permission to do nothing for 5 minutes. Set a timer for 5 minutes so no worries about timing.
2. Exhale: Take a few slow deep breaths, inhaling to a count of four and exhaling to a count of six.
3. Allow: Allow your breath to find its natural rhythm. Imagine relaxing into the simple awareness of breathing.
4. Concentrate: Focus on the sensation of breathing. If thoughts or feelings arise, offer yourself compassion and imagine all the thoughts to be like clouds in the sky that float by. Return again and again to awareness of breathing.