Let’s take a short mindful break.
You can use this practice any time during the day to pause, notice what’s happening, and steady yourself — especially if things feel uncomfortable.

You might begin by finding a posture that feels stable and relaxed at the same time.
Noticing feet placed on the floor, hands resting on your lap.
You may gently close your eyes… or simply let your gaze rest softly on the floor.

You may notice how you are right now — simply checking in with yourself.
Taking a moment to check in with your thoughts.
What’s happening in your mind at this moment? [3 sec pause]

Now, noticing your feelings — any emotions or mood you have right now.
No need to change them or push them away.
Just noticing them… and simply acknowledging their presence. [3 sec pause]

Now, gently noticing your body. Are there any sensations you can feel?
Maybe warmth… coolness… tightness… tingling… or anything else? [3 sec pause]

Now bringing your attention to your breathing.
Feeling your breath moving in and out.
You might notice it in your belly… or at the tip of your nose.
No need to breathe in a special way — you may just watch each breath arriving and leaving in its natural rhythm. [3 sec pause]

If your mind wanders … that’s completely OK. As soon as you notice, you may gently bring your attention back to the breath.
Now letting your attention expand to your whole body sitting here.
Noticing your posture, your shoulders, your hands, your feet on the ground, the weight of your body.

As we finish, you may take a moment to ask yourself: “What would be a kind wish for myself now?”
You might say silently: May I be calm. May I feel safe. May I have courage. Or any other wish.
If no wish comes up right now, that’s perfectly fine too. [3 sec pause]

Taking one more slow breath in… and out.
Opening your eyes slowly, if you had them closed, and looking around you.