Sit upright in a chair and place your feet flat on the floor, hip-width apart and hands resting on your thighs. Close your eyes and slowly take your awareness inside your body down to your feet.

Breathe in through your nose and visualise your breath going from the top of your head all the way down to your feet. As you exhale through the nose, imagine your feet grounded, steady and connected to the earth. Repeat for three breaths.

Scan your body for any muscular tension or discomfort, imagine the breath flowing through and release it. Inhale through the nose into your belly, hold for a count of two, then exhale through the nose. Repeat for three breaths.

Continue breathing normally. If you notice your mind wanders just observe the thought, gently let it go and return your attention to your breath.

After a few moments, come back to awareness of your body and your surroundings. Thank yourself for creating the time to practise, take a breath and, as you exhale, offer this peaceful feeling to all those around you.

Text: Bonnie Vaughan, Bauersyndication.com.au