What do you need: Safe and quiet space, with a place to lay down or sit on in a comfortable position.
What can it help for: Promotes mindfulness and relaxation.
How much time do you need: Up to 5 minutes.
How to do it?
Find a comfortable position – this could be in a chair or sofa, on a mat; sitting or lying down.
Close your eyes if it is possible.
Listen to yourself – what´s going on in your body and mind right now? What thoughts are around?
Allow yourself to relax, feel how the surface underneath supports your body.
Just be aware of your body and breathing.
Take a deep breath in and through the out-breath let all the tension out… repeat 3 more times.
Notice any sensations in your body – sensations could be pleasant, unpleasant, or neutral.
Now focus on the sensations while breathing. Where do you feel your breath most strongly?
Maybe when it enters or exits your nostrils, perhaps you can feel it more in your chest, or maybe you can feel how your abdomen rises and falls. Just notice where you feel your breath most strongly.
Feel the rhythm and movement of your breath.
If your mind starts to wonder, simply bring it back to where you are right now.
Feel the whole of your body – as if the whole body was breathing.
Release any tension in your body if you notice it.
Notice the gentle flow of your breath.
Take a last minute to focus on your breath.
You can slowly open your eyes, and thank yourself for giving yourself the time for this practice.
Would you like to try some variations? 

● You can stretch your body or find a comfortable movement before or after the mindful breathing practice. 
● If it gets hard to follow your breath, you can put your arms on your belly, chest or lower ribs.