Our goal is to train your mind and your body to experience visiting a calm state more often and for longer durations of time during your day. To allow this to happen, use the following process upon waking, before eating meals, any time you have a few minutes to decompress, and before you go to sleep:

Take a deep, relaxing belly breath. Breathing in through your nose, imagine filling a deflated balloon in your stomach and hold that breath for a count of 5, then exhale through your mouth. Studies have shown that breathing in through the nose, using the diaphragm and holding the carbon monoxide longer in the lungs in this manner aids in the chemical reactions necessary for proper oxygen levels, which helps you achieve a sense of peace and balance. Repeat several times, focusing on your breathing.

Continue breathing calmly, now in a more natural way. You may choose to close your eyes or you may just fixate your vision on a spot on the wall at this point and as you do, begin to pay attention to how your body feels. Notice how your arms and hands feel; the temperature, the weight. Notice how your legs and feet feel. Survey your head, your neck, your chest, your back...and as you do, start to slowly count...1...and consciously begin to tighten and tense all of the muscles and tendons in these areas, and then relax them...2...your internal organs: your stomach...3...your pelvic region...4...Let yourself become aware of how good it feels to let go of the physical tension in your body...5...

Once you are experiencing this feeling of "softening" and "melting" of your muscles, I want you to imagine, as you continue that count now...6...all outside distractions fading...7...just as if a soft, filter is being draped over your surroundings...8...and your focus turns inward, almost like turning on a spotlight  in your mind's eye...9...continuing to focus on your breathing...as the rest of the world disappears...let yourself drop inward...10...

You may be feeling a floating sensation at this point, or it may feel that your body is comfortable heavy, sinking down...let yourself notice and enjoy whatever you are feeling. Just stay here for a while now. It may be for only a minute or two, but give yourself permission to drift here...you will know when it's time to come back and when you do, stretch your body and breathe deeply, feeling refreshed and ready to continue with whatever you were doing.

The more you practice going to this Calm Zone, the more your mind will equate this with your natural state of being. Once you are adept at going into the Calm Zone while lying or sitting, go ahead and enter it while standing, or even walking! You will notice it is easy to move in and out of it when necessary.