Read the exercises out slowly and with gentle tones, to the class, pausing between each sentence.

Step 1. "Firstly, sit in a comfortable position cross legged on the floor. Make sure your back is straight and head is upright. Take a deep breath and relax as you breathe out. Take another deep breath … and another …"

Step 2. "Now relax any tensions in the body."

Step 3. "Now close your eyes to avoid the distraction of seeing the things around and hear the sounds in the room.. (Pause a minute or two.)

Step 4. "Now become aware of your breathing. Take a deep breath, filling your lungs. Then in your own time, breathe out slowly. Let your eyes be gently closed and, as you breather in, imagine clean healing energy is entering your body, filling you with happiness, love and peace. As you breathe out, imagine any uncomfortable feelings you have, such as sadness, tiredness, anger, annoyance, fear, boredom, jealousy or any other, being breathed out, leaving you feeling happy and free from worries. Repeat this 3 or 4 times. One by one, the things that upset you are breathed out and drift away."

Step 5: Remain silent for two minutes. Say 3 Om s and open your eyes.