Remember the thoughts, feelings, and sensations that you notice should be observed in a nonjudgemental manner. For example, if you notice a feeling of nervousness, simply state to yourself, "I notice that I am feeling nervous." There's no need to judge or change the feeling. 

Inhale

                         Exhale 

                                                   Inhale 

                                                                              Exhale 

Let all your worries, frustrations, and stress go........