Here's a short practice that can be done just in the space of five minutes.
And you can do this practice sitting down or lying down.
If it feels comfortable just allow your eyes to close and if not just have them either don't cast fixed to one spot on the ground or softly fixed to the ceiling or the sky above you.
Notice where your attention is right now.
Is it here with you in the room or wherever you are in this moment or is it lost in thought?
If you can guide your attention into the room or wherever you are and try to follow my voice as I guide you start by noticing your feet on the ground.
How is it to allow your attention to just notice your feet on the ground?
Try not to have any expectation about how it should or shouldn't be.
Just see if you can be with the sense of the touch of whatever part of your feet is resting on the ground right now.
And if your mind keeps wandering away back to thought that's okay.
Just gently try to guide it back following my voice as much as you can even if it's only for a few seconds at a time.
Now bring your attention to your breath.
See if you can gently slow the pace of your breath if it feels quite quick.
You can exhale through pursed lips to help slow your breath down if you wish.
And now bring your attention to your jaw.
Notice if your teeth are pressing together or if your tongue is pressing into the roof of your mouth.
See if you can allow your lower jaw to slacken away from your upper jaw and allow the tongue to rest away from the roof of your mouth.
Notice how it is to let there be some space in your mouth.
And now bring your attention to your neck and your shoulders.
Do you notice tightness there?
Perhaps you might want to roll your shoulders back and down just making big circles three or four times.
Notice how it is to move the shoulders in this way.
And now slowly move your head to allow a little stretch in your neck.
Stretching however you feel you want to stretch it.
The sides,
The front of your neck,
The back of your neck.
It may be a little achy to begin with if you carry a lot of tension in your neck and shoulders but in time moving them in this way can help soften that muscle tension.
And now bringing your attention to your stomach,
Do the muscles around your stomach feel tight?
Can you allow there to be movement there as you breathe in and breathe out?
Allowing there to be softness even if only a little more softness than a moment ago.
And finally allow your attention to come back to the soles of your feet or whatever part of your feet is in contact with the ground right now.
Noticing the ground beneath you.
And when you're ready in your own time if your eyes are closed allowing them to open.
