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1

Rest your arms gently beside your body
Relax your shoulders and gradually close your eyes
Focus on deep, mindful breathing

2
Close your eyes and inhale deeply
As you exhale, release the breath while vocalizing the sound “aaa”
Repeat this process ten times

3
Gently turn your head from left to right, emitting a hissing sound
Move in an unhurried manner

4Close your eyes
Start humming
Slowly walk towards the edges of the field
Visit all edges for at least 30 times

5
Stand still
Gaze straight ahead with a straight back and vocalize a soft tone

6Place your left hand on your belly
Inhale deeply, close your eyes, and exhale completely while releasing a soft dissonant tone
Turn around and repeat the action

7Close your eyes
Inhale and exhale, three times
Clap your hands for ninety times
Count out loud
If the count isn't reached or forgotten, start over again

8Close your eyes and gently place your hands on your face
Slowly massage your cheeks, temples, nose, mouth, and ears 
Open your eyes
Turn your head to the right and gaze for 20 seconds
Repeat the same process on the left side
Maintain focus on your breathing throughout

9Place your hands in front of your face
Squint your eyes
Move your hands up and down separately

10Place your hands on the temples of your head
Close your eyes and slowly move your hands in a circular motion