1. Please stand at attention and listen carefully.
2. Arms to the sides and feet apart.
3. Breath naturally and deeply.
4. Relax your body, mind and spirit.
5. Let your body be still, but not tense.
6. Focus on your breath and allow your mouth to be slightly open.
7. Be aware of the sound of your breath.
8. Don't think, don't worry. Just observe your natural breath.
9. Stay in the present moment. Keep the awareness focused on your breath.
10. Let go of all other thoughts.
11. Count your breaths if you like, from one to ten.
12. Let go of all worries, anxieties, or expectations.
13. Settle into a comfortable and peaceful state of relaxation.
14. When you are ready, open your eyes and slowly stretch.
