Another tool; this can be done while meditating, cooking dinner, at a red light, walking, in a meeting, studying, playing golf, during a commercial, on an airplane, watching a butterfly, falling asleep …..; when feeling content, sad, anxious, relaxed ……
On the inbreath, through nostrils, tongue lightly against roof of mouth, think/feel the word ALLOW.
On the outbreath, through mouth, tongue relaxed, think/feel the word OPEN.