Mindfulness

choose a comfortable place to sit
open your eyes while inhaling and chant wahe....
close your eyes while exhaling and chant guru....
do this 20 times
then close your eyes
keep your concentration on incoming and outgoing breath while chanting mentally waheguru... with inhalation and guru... with exhalation
do this for 20 times and feel calmness and relaxation in your whole body and mind
Thank Waheguru Ji for this experience and open your eyes gently
keep this calmness and relaxation with you
Every time you you repeat this process you will feel more calmness and relaxation than before.