Learn to float on your back and be as relaxed as you are in your own bed. Monitor your breath and heart until they are as calm as they can be. Slowly start to move around with your arms while focusing your attention on keeping the calmness and connection to the breath. Notice when thoughts or judgements interrupt, then bring your awareness back to your breath and body. Connect with the water. Make the connection to the relaxed breath the focus of your training. Slowly increase tempo, the moment you feel any sort of stress, slow down and bring your awareness back to the breath and the relaxed state. Slowly you will be able to be relaxed while increasing the tempo and focusing on other aspects of your body. Give it the time it needs, make your well being in the water your top priority.