1. Sit in an alert yet relaxed posture grounded in your chair or on the floor.

2. Fan out one of your hands like a star, stretching the fingers out wide.

3. Inhale through your nose as you trace along the outside of your thumb. On each inhale trace your finger and on each exhale trace the area in between the fingers. Continue breathing in this way until you reach your pinkie finger, having taken 5 full and complete breathes.

4. As you breathe in this mindful way, focus your attention on your breath and on the sensations you feel on your skin.

4. Continue this breathing in this way with your other hand.