We often act on autopilot in our everyday (working) lives, rushing from appointment to appointment, distracted and with our thoughts either still in the past or already in the future. This can make it difficult to consciously focus on the actual moment, on the "here and now".
Our breathing also suffers in such moments - the more tension in our body, the shallower our breathing becomes. Today we have a little exercise for you that you can incorporate into your everyday life at any time and also use at work.
First, consciously notice what is happening right now. How do I feel, what is happening around me and how am I reacting to it (physically and mentally)?
If possible, close your eyes at this moment so that you can perceive your sensations more intensely.
Consciously try to focus on your breathing: How is my breath flowing and where can I perceive it particularly clearly (perhaps as a stream of breath at the nose, possibly also movements of the body - chest, abdomen)?
Become a neutral observer of your breath, initially without intervening, changing or evaluating it.
Then begin to consciously deepen your breathing by adjusting the length of your inhalation to the length of your exhalation. You can do this intuitively by feeling, or alternatively you can time your breath, e.g. by mentally timing each inhalation and exhalation.
Feel how your chest rises and falls and how the abdominal wall gently bulges and retracts. If you like, place one hand on your abdomen (above your belly button) and the other on your heart area (the chest above your heart).
Stay in this breathing rhythm for as long as it feels right for you - ideally until you can feel a little more calm in your body.
Slowly open your eyes and let your breath flow naturally again.
This little exercise can help you to consciously take some space for yourself even in hectic times and thus achieve more clarity and presence.