so!  this is a trick that takes some time, but i found it like half a year ago and it’s worked great.  unfortunately the op deleted the post so i can’t get back to it for specific details but i can give you a good accurate summary of what i remember

get yourself into a comfortable place.  lay down, sit down, go to a place that =‘s quiet and you can safely relax in.  close your eyes and try to slow your breathing so you go into a slightly meditative state.  now, this might be tricky because you’re gonna be relaxing with your eyes closed so make sure you consciously stay awake or practice a few times to make sure you stay awake.  once you’re like this, you’re gonna have a “3, 2, 1″ countdown to ensure you remain calm.

starting from three, envision each inhale and exhale with the number ‘3′ fading in and out in tune with your breathing.  you can do this as many times as you want, but this will help you focus on your task on hand and get you in that mindset.  when you feel ready, move onto the next step.

picture a scene that puts you at ease.  i usually picture this one snapshot of waiting outside the middle school on the bus while waiting to go to my school.  it had a pretty sunrise and a calm atmosphere inside the bus and it’s perfect for me.  there’s also a pretty lake by my house that i like to bike to sometimes in the summer, and i just take time to think about how the lake looks.  i usually like to use naturesque scenery, but any place that you look at as a safe place will work just fine!!  it won’t make any difference.  when you’re ready move onto the next step.

picture yourself sinking into a state of calm.  i usually picture myself floating in a black space and panning outwards with each inhale and exhale, although i feel like that would be kind of scary to say up front.  just basically picture yourself sinking into a state of nothingness.  you rmind should be a lot more calm than it was when you began.  keep your eyes closed and keep on focusing on your task at hand.  when you feel ready, you’re ready to move onto the next few final steps.

now that this has happened.  envision a staircase.  i’d like to look at it going up the stairs, but my mind usually goes down the stairs.  i don’t think the direction matters, pick one you feel suits you.  now picture yourself going up or down 10 steps, and count them as you go.  don’t do them all at once, step slowly.  if it helps, with one inhale i count one step, and with that exhale i count it as one step.  by now i’m taking heavier breaths and you should be to so it’s no rush!  when those 10 steps are up, you’re ready for the final step