This focus takes about five minutes.
Count the steps off with your fingers if this helps.
It can help to regain a sense of perspective on days which are particularly chaotic.
1 Concentrate on your breathing.
2 Past: Think back about what has happened so far today.
3 Present: What’s happening now, in this moment?
What feelings and thoughts are around?
What’s happening around me?
4 Future: What’s planned for the rest of the day?
5 Return to concentrating on your breathing.
Just listen to the in breath and the out breath.
(This is an edited excerpt from my book A Lawyer’s Guide to Wellbeing and Managing Stress published by ARK Group in 2015.)