1. As you are sitting here reading this take a few moments to just observe your body. Your posture, your legs and arms, your back and the sensations of contact between you and the chair or the floor beneath your feet. Take a brief inventory of your experience by mentally asking:
What is my experience right now in body, thoughts and feelings?
Whatever you notice is just fine. It is your experience in the present moment. As best you can, allow this to be as it is without having to change anything.
2. Gather your full attention to your breathing. Notice the air coming in to your body and then leaving. Notice if it is coming in through the nose or mouth and where do sensations appear more intense: maybe in your chest or in your belly. Just stay here a while simply noticing your breathing without trying to change it.
3. Expand the field of your awareness around your breathing, so that it includes a sense of the body as a whole, your posture, and facial expression – as if your whole body is breathing.
This brief practice is a simple way of reconnecting with ourselves and our experience, to clear our minds and to step out of automatic pilot in order to create time and space for ourselves during the day, to step into a place of conscious acting rather that reacting.