Taking a breathing space...
There are 3 steps to this practice which can be done anywhere:
Bring yourself into the present moment by deliberately adopting a dignified posture, before asking yourself: ‘What is going on with me at the moment?’
Notice and acknowledge all of your experience, rather than denying, avoiding or suppressing the bits that you are maybe less enamoured with.
You might start by noticing the sensations in your body, especially where it is in contact with a chair or the floor. Notice also your emotions and thoughts. This is particularly important when there is a lot going on, or you are experiencing strong feelings.
Stay with all of these experiences for a few moments, allowing any negative feelings or experiences to be present.
Now allow what you've noticed to fade into the background, and settle your full attention onto your breathing. It may be helpful to focus your attention on your abdomen. Experience fully each in-breath and each out-breath as they flow in and out, one after the other.
Noticing the breath in this way can bring you into the present, helping you connect with a state of awareness, and possibly an increased sense of stillness.
3. Expanding awareness
Maintaining a sense of the breath, intentionally expand your awareness around the breathing to include the whole body, and the space it takes up, feeling that your whole body is breathing. Have a sense of the space around you, too.
Open up once more to whatever has been happening in your day, allowing space for all of the thoughts and feelings associated with it, but connecting these with the breath and feeling them in the body. You might like to say to yourself, 'Let me feel whatever it is that is present, for it is already here'.
Whilst we experience stress or anxiety, our whole experience is narrow and closed: we tend to focus only on whatever it is that is troubling us, and our efforts to fix it.