This is difficult for many of us at first but becomes easier with practice.
Tune in to your breathing.
Each time you exhale, silently say a word to yourself.
Focus on the word to help you push other thoughts from your mind.
Be passive. Don’t try too hard, worry about how you are doing, or be upset when other thoughts enter your mind.When other thoughts enter your mind, simply focus on the word you are using when you exhale and let those interfering thoughts fade away.
Continue your breathing, focusing on your word and relaxing your muscles for twenty minutes. It is better to open your eyes to check the time than it is to use a startling alarm.
When you are finished, continue to sit quietly for a minute, first with your eyes closed, then with your eyes open.
Condensed from the book The Relaxation Response by Herbert Benson.