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 in breath, through nostrils, tongue lightly against roof of mouth, think/feel the word ALLOW.
On the out breath, through pursed lips, tongue relaxed, think/feel the word OPEN. **
Repeat * to ** three times.