Meditation

1. Find a comfortable seated position or lie down.

2. Close your eyes and take a deep breath in through your nose for 4 seconds.

3. Hold your breath for 4 seconds.

4. Exhale slowly through your mouth for 6 seconds.

5. Repeat this cycle for 5-10 minutes, focusing only on your breath.

1. Lie down comfortably and close your eyes.

2. Bring your attention to your toes, noticing any sensations.

3. Slowly move your attention up through your feet, ankles, calves, knees, and thighs.

4. Continue scanning upward through your torso, arms, hands, neck, and head.

5. Spend 20-30 seconds on each body part, releasing tension as you go.

1. Sit comfortably and take a few deep breaths.

2. Silently repeat these phrases for yourself: "May I be happy. May I be healthy. May I be safe. May I live with ease."

3. After a few minutes, bring to mind someone you care about and repeat the phrases for them.

4. Gradually extend these wishes to all beings everywhere.