1. Begin by finding a comfortable position, either sitting on a chair or a cushion on the floor, or lying down.
2. Gently close your eyes. Take a moment to check in with how you’re feeling right now, allowing yourself to let go of any concerns about the past or future.
3. Become aware of the feeling of your body sitting here. Notice the areas of contact your body makes with the chair or the ground. Your feet resting flat on the ground, your legs supported by the chair, your hands resting comfortably in your lap.
Breathe in, breathe out
4. Take a deep breath in and gently let it go. Take another deep breath in, and let it go.
5. Allow the breath to float in and out in its natural rhythm – not trying to control it or change it in any way.
Focus your attention
6. Rest your attention on the breath as it flows in and out from moment to moment – not thinking about the breath, but rather feeling the breath, wherever it arises in the body.
7. Notice the quality of the breath in this moment. Is it relaxed or restricted? Long or short?
8. Notice as air moves in and out of the nose. Notice the feeling in the belly as it expands on the in breath, and falls away on the out breath.
9. When you notice your attention has been carried away by thoughts, simply let go of the thoughts and gently direct your attention back to the sensations of the breath in the body.
Calmly return to your day
10. When you’re ready, gently open your eyes. Carry this mindfulness into the rest of your day.
Mindfulness expert Dr Elise Bialylew guides us through a simple meditation exercise.