When we are sitting at our desk, carrying out a chore or out walking our mind is wondering and our thoughts are far away. Studies have shown that paying attention to the present moment can make you feel more calm and in control.

You can try this exercise anytime of day and the breath can be used as an anchor to bring yourself back into the present moment.

If sat on a chair, it is best to sit up straight with your two feet flat on the floor. I would like to invite you to close your eyes or have a soft focus.

Place your hand on your chest take a deep breath in and imagine your lungs as brightly coloured balloon.

As you exhale slowly visualise the balloon deflating. Then imagine it growing big again as you breathe in.

Keep filling and emptying the balloon and focus on the feeling of expansion and contraction , until you begin to relax.

If your mind wonders gently bring it back to the balloon.

Continue for a few more breaths.

When you are ready you can open your eyes.

This can be done at any point in the day when you may be feeling overwhelmed or stressed to bring yourself back into the moment.