Let the moment in

Whenever you notice your mind filling up with thoughts – all shouting at you that you need to do this, worry about that, fix the world – pause for one moment to turn the volume down!

First, bring your awareness to your breathing for a few in-breaths and out-breaths. Then imagine a volume control – maybe the one on your mobile phone or one on your radio. Visualise your fingers reaching out and turning down the volume; observe your thoughts getting quieter and quieter.

Then ask yourself what’s happening right now in the world around you – and let the moment in.