Press the “pause” button

Try this practice over the coming week, to help you tune in to the present moment.

Think of something that regularly interrupts your day. Perhaps it’s the ‘ping’ of a new text message or email arriving on your mobile. Maybe it’s the adverts that come on during your favourite TV programme or while you’re listening to music on-line.

Choose a few small things that happen most days. Then, each time your interruption happens, pause for three in-breaths and three out-breaths.

As you breathe in and out, be aware of the feeling of the air moving in and out of your body. (Perhaps you notice your ribcage rising and falling as you breathe, or the tickle of air flowing in and out of your nostrils.) By focusing on your breath in this way, you bring yourself back to the present moment.

TIP: If the interruption is a noisy advert, turn the volume on your radio, TV or computer down before you try this practice!

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