Take a chain or rope that reaches the ground when you hold it like a jump rope in both hands and start to move your hands on the chain toward the center without making noise as you go backwards and forward over the chain constantly. As you do this, keep your eyes relaxed on what is around you and let your body do the work with your guidence. This is good to build your calm as you do tasks as opening your car door or anything else you do while still paying attention to what is around you (the reason for awareness is both for your and your family safety and for the richness of your life). Do the same as you sit on your knees or your behind and let the breath and body lead. Only use what is needed to do the work.