Sit comfortably, close your eyes, and take slow, deep breaths. Inhale for four seconds, hold for four, and exhale for four. Repeat until you feel centered.
Start by focusing on your toes and slowly move your attention upward, scanning each part of your body. Notice any tension and consciously release it.
When a negative thought arises, mentally label it (“thinking,” “worrying,” “judging”) and let it pass without dwelling on it.
Use your senses to ground yourself. For example, name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Sit comfortably and repeat phrases like “May I be happy, may I be healthy, may I be safe,” extending these wishes to others as well.