• Find a comfortable, relatively upright chair – relax as you sit up straight, feet softly touching flat on the ground, as you quietly rest your hands on your thighs.

• Look straight ahead and slightly up, find something relatively small, and fix your eyes on it. Look for some details in that something and focus your attention on them for a few seconds. Then allow your vision to spread out panoramically, as if you are looking through a wide angle lens, so that you see what is ahead more expansively as you go from focussed to panoramic vision.

• You may notice spontaneous noises at times and when you do, say to yourself; I can let these sounds be soothing and relaxing before they float away naturally.

• As you retain your broader panoramic view become aware of your breathing. Breathe in through your nose and then exhale through your mouth. Extend your exhale so that you breathe out for twice as long, as you inhale through your nose. Repeat this quite a few times, while you stay in peripheral vision. Practise this breathing sequence, always breathe in through the nose and out of the mouth for twice as long, while thinking of the big picture – a panoramic view. Remember, all sounds are soothing and relaxing while you do this, before they fade away naturally.

• As you continue to breathe like this allow yourself to become aware of the space above you and behind, outside of the room you are in, and maybe you can recall something in this space and visualise it. If your awareness is still inside the room let it float outside and become aware of all that is outside as you continue to breathe in through your nose and, out through your mouth for twice as long. Keep your awareness outside while you; breathe comfortably and let all sounds be soothing and relaxing while you feel comfortable and peaceful. That’s right you can feel your peace of mind all over, and as you sit comfortably you can start from the beginning and learn to do this exercise naturally and easily when you want to do it.