A simple spiritual guide for everyday life

When you feel tense, anxious or cannot sleep.

1. 1Sit or lie down comfortably.
2. 2Breathe in through the nose for 4 counts.
3. 3Breathe out slowly for 6 counts, as if through a straw.
4. 4Repeat for about 10 rounds. Let the shoulders drop each time.

When your mind feels scattered and you want calm focus.

1. 1Close the right nostril with your thumb, breathe in through the left.
2. 2Close the left with your ring finger, open the right, breathe out.
3. 3Breathe in through the right, switch, breathe out through the left.
4. 4That is one round. Do 6–10 rounds, slowly, with no breath holds.

When thoughts keep racing. It is also fun with children.

1. 1Breathe in gently through the nose.
2. 2Breathe out while making a soft, low humming sound.
3. 3Feel the buzz in your face and chest.
4. 4Repeat 5–7 times, then sit quietly for a few breaths.

Before sleep, or after a long day.

1. 1Lie down and close your eyes.
2. 2Move your attention slowly from toes to head.
3. 3Notice each part without trying to change it.
4. 4If your mind wanders, simply come back to where you were.