1. Find a Comfortable Place: Choose a quiet, peaceful place where you can sit or lay down without any disturbance. Make sure your posture is relaxed and comfortable, yet upright, to facilitate your breathing. 
2. Close Your Eyes: If you feel comfortable doing so, close your eyes. This will help you focus inward and create a sense of calm. 
3. Focus on Your Breathing: Pay attention to the rhythm of your breath. Just notice it. Don't try to alter it. Notice the sensation of your breath going in and out. 
4. Slow Down Your Breathing: Gradually begin to slow down your breath. Count silently - breathe in for the count of five, hold your breath for the count of five, then breathe out for the count of five. The actual count may vary according to your comfort, but the key is to make it rhythmic and soothing. 
5. Engage the Soothing System: As you continue this rhythmic breathing, visualize a safe, comfortable place. It could be real or imaginary. Imagine the details - the colors, sounds, scents, and textures. Feel the sense of safety and calmness in this place. 
6. Send Compassion to Yourself: Imagine your compassionate self in this safe place. Visualize this compassion as a warm, gentle light. Feel this light fill you with each breath you take. As you breathe out, imagine the light spreading warmth and kindness throughout your body. 
7. Affirmations: Silently speak compassionate affirmations to yourself such as "I am safe, I am calm, I am good enough just as I am." 
8. Return to the Present: When you feel ready, slowly bring your attention back to your physical surroundings. Wiggle your fingers and toes, gently open your eyes, and sit quietly for a few moments before standing up.

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