Practice at least 10 minutes a day. Choose a very calming image (a lake, a mountain, etc.), a calming sound (the tide or a ticking clock), a word or short phrase ( peace; I am calm ). Hold the image in your mind for the full 10 minutes. Your mind will probably stray, but don’ t chastise yourself if it does. Remain calm, and simply refocus on your calming image or message and let other thoughts fade away. This will help you practice turning on calming physical reactions to stressful situations. After two weeks of faithful practice, try beginning your session by imagining a difficult situation. As you feel yourself getting angry or anxious, shift your mind back to your programmed relaxation response. Practice this variation 10 minutes a day for two more weeks. Then try your programmed response in real situations in which you feel yourself getting anxious or angry.
Taken from Manager's Pocket Guide to EI.