1. Listening - Focus your attention outwards and enjoy the present moment.
Become aware of what sounds can you hear around you - near or far?
2. Body scan - Check in with your mind and body. Let your whole body relax.
Sit or lay down and close your eyes. Slowly go through the different parts of your body in any order that you wish. Focus your attention on one body part at a time. What do you notice?
3. Open awareness - become self aware and notice your thoughts, feelings and emotions as they arise. Know that however you are feeling is perfectly fine - we experience so many different thoughts and feelings everyday.
4. Breathing - Breathing consciously is the fastest way to slow down our mind and body.
Sit or lay down in a comfortable position and close your eyes. Breathe as you normally would. Focus on the natural rhythm of your breath. Pay close attention to the air going in and out of your lungs. What do you notice? How do you feel?