For 10 minutes a day The key(one word with meaning attached to it (During each exercise focus on how you are feeling both positive and negative feelings are perfectly fine to experience) (Let your thoughts guide you don't force it just let your mind flow) 1. Get comfortable 2. Focus your thoughts on your higher power (or role model) 3.focus your thoughts on family 4.focus your thoughts on yourself 5.focus your thoughts on your successes and goals. 6. Ponder on this experience and continue everyday, if important write down thoughts or feelings. (It's ok if you don't get through all exercises let your mind do the traveling it knows what your soul needs -results-be able to see where happiness really comes from -when your universe spins out of control just ponder on your key word and breathe it in and out.