Breathe in calm. Breathe out tension.

The simplest meditation practice requires no training, no equipment, and no special posture. Just two intentions synchronized with your breath.

Breathe in. Imagine drawing calm, peaceful energy into your body. Feel it fill your chest, your shoulders, your mind.

Breathe out. Imagine releasing tension, worry, and stress. Feel it leave through your exhale, dissolving into the air.

Repeat for as many breaths as you need. A few ordinary breaths are enough for a short pause.

Treat these words as a simple visualization. Keep breathing naturally, without trying to produce a physical effect.