Find a quiet space in which to sit still, gently close your eyes and take a pause. Start by focussing on your breathing and bring your awareness to what you’re doing, thinking, and sensing. Notice the thoughts that come up and acknowledge your feelings, but let them pass. Attune yourself to who you are and your current state.

Bring awareness to your breathing for six breaths or 90 seconds. The goal is to focus attention on one thing: your breath. Be aware of the movement of your body with each breath; of how your chest rises and falls, how your belly pushes in and out, and how your lungs expand and contract. Find the pattern of your breath and anchor yourself to the present with this awareness.

Let your awareness spread outward, first to the body then to the environment. Allow awareness to expand throughout your body. Notice the sensations you’re experiencing, like tightness, aches, or perhaps a lightness in your face or shoulders. Keep in mind your body as a whole, as a complete vessel for your inner self.