Begin by lying down with your legs extended or your knees bent if that feels more comfortable for your back. Place your hands over the centre of your chest (where it is believed the energetic heart centre resides). Next connect with your breath and begin to observe the rising and falling of your chest as you breathe in and out. Now pause for a moment. When the mind wanders, guide it gently back to the breath and to the movement of the breath in the body.
Then, when you are ready, gently call to mind everything in your life that ﬁlls you with joy and gratitude - your god, your partner, your children, your grandchildren, your parents, your grandparents, your siblings, your wider family, close friends, good neighbours, supportive colleagues, the health-care professionals who take care of you, your teachers and guides, your pets, your home, spending time in Nature, beautiful places you love to visit, hobbies and activities that enrich your life - anything and everything that ﬁlls your heart with pleasure and joy. Again, pause for a moment.