1. Sit down in a dining chair, or other upright chair.

2. Close your eyes, and let your attention come to your body. Let your attention wander around your body, just noting any sensations you feel. You may feel anything. Itching, hot, cold, tight, heavy, relaxed etc. Just notice any sensation.

3. Notice your breathing. Don't try to breathe in any particular way, just notice your breathing.

4. Bring your attention to the heart area, and let it rest there for few moments. You might like to put your hand over your heart for a moment.

5. Slowly, open and close your eyes 2 - 3 times, and then leave them open, stand up, and go about your business.

NB: It should take you no more than 3 - 4 minutes to do this. If you enjoy it, do it twice a day. If you don't enjoy it, don't do it

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Anxiety has a very strong physical component. It does things to your heart rate, breathing etc. This exercise is about being with your body and just listening to it.