Choose a quiet place to meditate where you will not be disturbed. Turn off your phone and sit comfortably with your back supported. Close your eyes, leaving behind all other thoughts and bring your awareness onto your breath.
On the inward breath feel the body expand as you bring fresh prana or energy into the body. On the outward breath release all of the tension that is being held in the body. To derive the best benefit from the breath, bring the breath deep down into the abdomen by releasing the abdominal muscles and letting the abdomen expand. Next move the breath up into the rib cage and feel the broadening around the ribs. Lastly raise the breath a little higher and feel the upper chest expanding. On the outward breath relax the upper chest followed by the middle chest and then finally release the air from the abdomen by drawing the abdominal muscles in and up. Try to feel the breath flowing like a wave, the inward breath connecting with the outward breath in a nice rhythm.
Feel the inward breath rejuvenating the body, feel the outward breath relaxing the body, releasing tension from the body. Feel the shoulders relax and feel them dropping as you breathe out, releasing the tension in your shoulders. Feel that release spreading down through your arms and into your hands. Feel the entire body letting go with each outward breath.