After lunch go to a quiet place.
It can be on the ground in a corner of the room or on a sofa. It can be under a tree in a park or somewhere on a meadow. Even a quiet place on the street is possible. It should be a place where you feel safe. But not too safe. If you go on a bed, then don’t go under the blankets. Stay above them. The most important thing is that neither humans nor animals can step on you because they have not noticed you. But you might prefer a place where you’ll remain unseen. A hidden place.
Switch your phone to plane mode and set the alarm for 20 minutes from now.
Go and lay down in the chosen place.
Position yourself on your back and place your hands on your belly or on your chest (whatever you prefer).
Take a deep breath (inhale).
And while exhaling catch a thought and say it in one go.
It should really be the first thought that comes to your mind.
This is not the place to censure yourself.
Try again if necessary.
Now repeat this thought clearly but as quiet as possible, in ppp (pianissimo possible or pianississimo). Whisper it into the space with the lowest volume you can possibly produce.