Today's music is
I use a 6 second cycle but if you're a beginner, I would suggest a 4 second cycle. This is how I do it :-
Find a quiet place where you are least likely to be interrupted
Get yourself into a comfortable position for the next 30 minutes
Take some deep breaths
When you're ready to begin, start the music and concentrate on the mandala, filling your mind with the image and allowing no other thoughts to enter your mind except the counting as you breathe.
I breathe in for a count of 6 seconds
Hold my breathe for a count of six seconds
Exhale for a count of six seconds
And hold for a count of six seconds
Repeat until the end of the music.
This may take some getting used to, so I recommend a 4 second cycle for maybe 10 minutes or even 5 minutes to start with until you feel able to extend the count and the overall time.
It is a practice that cleanses the mind, relaxes the body and brings about a total feeling of peace and calm.
Give it a try.