Sit in a comfortable upright position on the floor or on a chair, and close your eyes.
If you sit on a chair, place folded blankets on the seat of the chair, or on the floor in front of the chair, depending on your height, so that your knees and hips are at the same level and your knees are directly over your ankles, with your feet flat on the floor. Inhale.
On your exhalation begin making the sound “O” for several seconds.
While continuing to exhale, close your lips and hum the “M” sound for a few more seconds.
Repeat twice.
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