Relaxes and focuses the mind while calming the body

1. Sit with your back straight and your eyes closed.
2. Spend a few moments watching the breath as it moves in and out of your nose.
3. Listen first! Use your index fingers to push the ear-flaps down into your ear so you cannot hear outside sounds. Keep your ears closed throughout this exercise. 
4. Do 5 breaths so count it your speed doesn't matter but try to keep it slow and even. 
5. Breathe in through your nose – slowly and deeply. 
6. Breathe out through your nose making a deep humming noise – listen to the humming sound inside your head. 
7. Then breathe in slowly again, and start the next humming out breath. 
8. When you are done rest for a bit and become aware of the effects of this practice on your body and mind.