Breathe in, breathe out
Take a single breath in, focusing on the sensations you are feeling - the air drawn in through your nose, your chest rising, your breath out, your chest falling. All the time let your mind recognise your body's movements, only concentrating on what you are feeling in that moment. As thoughts drift in, let them come but let them go, like a cloud that floats across the sky. As your breathing slows, your blood pressure drops and your muscles relax. You feel calmer.