Stressed Out?  Go Under! 

Getting tensed up?  Can't relax?  Can't sleep?  Try this.

1 -- Sit up in a chair, feet on the floor (or sit up in bed).

2 -- Close your eyes.

3 -- Slowly roll your head around in a circle to the right 3 times.  Do the same to the left, signaling to your body that you are beginning to relax.

4 -- Breathe in deeply.  Hold to the count of 5.  Breathe out slowly through your mouth to the count of 10.  Repeat 2 more times.

5 -- Breathe normally, keeping your eyes closed.

6 -- Focus solely on your breath.  Keep your attention on your breathing.

7 -- Your mind will wander but, matter-of-factly, always bring it back to your breathing.  Your mind will wander again but always come back to your breathing.  Over and over.

8 -- Feel your muscles in your feet and legs begin to relax.  Breathe.  Up through your torso, allow your different organs to relax.  Breathe.  Your intestines, stomach, heart, lungs.  Breathe.  Your arms are relaxing with each breath.  Your back is relaxing.  Up through your neck and head.  Breathe.

9 -- Bring your mind always back to breathing.

10 -- Take as long as you can to sit relaxed, loose, focusing on each breath.  Bring your mind back to breathing each time it wanders.

11 -- Time may be 10, 15 minutes.  30 minutes.  Or more.  Within whatever time is available, this process will pull you under.

12 -- Open your eyes.  Re-orient yourself to your surroundings.

13 -- Feel relaxed, refreshed.  Ready to move on.  Or to snuggle back into the covers, and sleep.

This is meditation.  This is going under.  Whenever stress takes over, take time wherever you are to close your eyes, slowly relax, focus on your breathing.  It can work.  Let it!