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Say “Ah”

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This practice releases stress and helps you feel more calmness and openness. Whenever you feel the need to release physical and mental tension, take a deep inhalation and exhale slowly and gently while sounding out the syllable “Ah.” This sound creates vibration within your body that eases tension and stress and opens your heart.

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Center in the Big Toe

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Find a quiet place where you can sit or stand without disturbance or physical danger. Lower your eyelids or close your eyes completely. Take three deep breaths and relax the body as you exhale, then begin breathing naturally. Let your awareness sink gradually down to either your right or left big toe. If any sensations such as warmth, numbness or vibration arise, simply notice them without holding on to them. Maintain your awareness of this point. Do not react to sound or other thoughts. With evenness of mind, continue to keep your attention focused at your toe.
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Centering in the Dantian

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Find a quiet place where you can sit or stand without disturbance or physical danger. Lower your eyelids or close your eyes completely. Take three deep breaths and relax your body as you exhale, then begin breathing naturally. Let your awareness gradually sink down to a point about three finger widths below your navel and two finger widths under your skin. This is an energy center known as the Dantian. If sensations such as warmth or vibration arise, simply notice them without holding on to them. Maintain your awareness at this point. Do not react to sounds or other thoughts. With evenness...
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