1. Take 2 slow, deep breaths into your lower belly. As you do so, hear these words in your head I have all the time I need.
2. On the third inhalation, tighten your right arm from your shoulder down to your hand.
3. Hold tightly for 3 seconds.
4. As you exhale, relax fully and let your arm drop.
5. Repeat these 4 steps with your left arm, both legs, trunk and head.
6. Take a final deep belly breath and notice how much more cleansing your breath is in your relaxed body.