Sit down with a straight back - either in easy pose on a pillow to support your bottom or on a couch or stool
first feel into your body where you feel tight or blocked like in the shoulder or your wrist - tighten these parts as hard as you can and then relax them
rest your hands in your lap
pull your chin slightly in towards your throat
close your eyes and feel into your position - just sitting straight and keeping the balance.
now concentrate on the breath and count 10 times to breath in then hold the breath for 10 and then exhale in 10 times
stay in this position - start with 3 minutes and build it up to 11 minutes and really try not to move!