breathe out. Take the same depth of breath each time and try to get a steady rhythm going.
Your hand on your chest should have little or no movement. Again, try to take the same depth of breath each time you breathe in. This is called Diaphragmatic Breathing.
When you feel comfortable with this technique, try to slow your breathing rate down by instituting a short pause after you have breathed out and before you breathe in again. Initially, it may feel as though you are not getting enough air in, but with regular practice this slower rate will soon start to feel comfortable.
It is often helpful to develop a cycle where you count to three when you breathe in, pause, and then count to three when you breathe out (or 2, or 4—whatever is comfortable for you). This will also help you focus on your breathing without any other thoughts coming into your mind.
If you are aware of other thoughts entering your mind, just let them go and bring your attention back to counting and breathing. Continue doing this for a few minutes. (If you practice this, you will begin to strengthen the Diaphragmatic Muscle, and it will start to work normally—leaving you with a nice relaxed feeling all the time.)
Now move your attention to your feet. Try to really feel your feet. See if you can feel each toe. Picture the base of your feet and visualize roots growing slowly out through your soles and down into the earth. The roots are growing with quickening pace and are reaching deep into the soil of the earth. You are now rooted firmly to the earth and feel stable like a large oak or redwood tree.
Stay with this feeling of grounded safety and security for a few moments. Once you have created a strong feeling or impression of being grounded like a tree, visualize a cloud of bright light forming way above you. A bolt of lightning from the luminous cloud hits the crown of your head, and