Sitting down, put your arms on the table.

Breathe in, raise your arms up to the ceiling, shoulders relaxed.

Breathe out, bring your hands down to your head. Put your thumbs on the cartilage of your ears and your four fingers on the top of your head.

Breathe calmly through your nose. Listen to your breathing.

Next, you are going to hum “mmmmm” very softly which will fill your head.

Here we go: breathe in: “mmmmmm”.

Now, close your eyes.

You are going to repeat “mmmm”

3 times. But before, close the cartilage to block your ears.