Begin by noticing your state of mind and your state of body. How agitated or calm do these parts of you feel? Once you have noticed your beginning state, continue by evening out your inhalations and exhalations. Allow both aspects of your breath to be even, steady, and gradually lengthen over time. Allow the belly to expand on inhalation and soften on exhalation. Notice the moment at the end of your exhale before you inhale. Continue for a few minutes. When you are done, notice your state of mind and body.
Leigh Lubin