Loosen your clothes, unbuckle your belt. Lie comfortably on your back. Stretch your lower back by pressing your tail bone against the bed or floor and arching your back. Place your hands naturally on both sides of your body. Close your eyes gently. Touch your upper palate (the gum line on the inside of the mouth) with your tongue. Breathe through the nose deeply, slowly, evenly, and quietly five times. Make sure your lower abdomen moves with the rhythm of breathing and you don’t breathe shallowly with your chest. Keep your lower back slightly arched during the five breaths.

Twirl your tongue clockwise between the teeth from top to bottom and from left to right 9 times then do it counter-clockwise between the teeth from up to down, from right to left another 9 times. Gargle without using any water and swallow slowly in several gulps the saliva produced. Lead the saliva down with your mind to the lower dān tián (i.e. qì hăi, about 1.5 inches below the belly button inside the abdomen). Lie quietly for several minutes.

Go outdoors to a quiet, green, fresh environment (like a small lake with trees). Walk slowly in a happy and calm mood for about 120-1200 steps (depending on how much energy you have).