Each step takes about 10 minutes

1. Step
Move your body ecstatically to loud music. Shake and feel it own your body, let your voice express all your emotions. Scream or hum

2. Step
Keep on dancing ecstatically and start move to the music through the room.

3. Step
Spin around and learn to be calm in your center. Increase the pace when you’re able to. You stop by mentally throwing a powerful anchor into your two feet.

4. Step
Sit in silence and let your thoughts pass.

Source: Michael Adam