The document provides instructions for meditation. It explains that sitting comfortably, focusing on breathing by counting inhales and exhales, feeling sensations in the body, acknowledging thoughts without judgment, and deep breathing can help achieve peace of mind, creativity, and less negativity. The instructions recommend meditating daily for 20 minutes using these steps.

1. How do you do
that?
Hey, would you like
to experience peace
of mind, become
more creative, be
less emotionally
reactive, irritated or
negative?
You already
have everything
you need to
achieve this. Let
me show you
how
It’s so
easy!

2. Let’s start
Sit in a
comfortable
position
Close your eyes and start
to focus on your breath,
focus on the sound, the
depth and the feeling.
Start counting while you
breathe in and as you
breathe out.

3. Start to feel the
sensations in your
body, try to
identify where the
sensations in your
body are coming
from
That's so cool.
And looks so
easy to do!
How do these sensations make you feel,
how would you describe your emotions
and why. Allow yourself to feel
whatever comes up with curiosity.

4. Set a timer on your phone for 20 minutes before starting and
go through the above steps until the alarm goes off. Try it
every day at least once.
Any thoughts that
come up, acknowledge
them and look at them
and allow them to just
be. Relax by breathing
in as deeply as you can
and exhaling as much
as you can. Do this
every time a thought
has any negative effect
on you.