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. Makes 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.. (Pause a minute or two.)

Step 4. "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 energy is entering your body, filling you with strength and love. As you breathe out, imagine you are giving away things to others, you are using your energy to help others. As you breathe in imagine you are taking in the happiness you see in the people you helped. Now breathe out and imagine you are sharing the happiness with people around you. "

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