When everything feels like too much, start with one breath.

Find a place where you can sit quietly and undisturbed for a few moments. If it helps, set the timer above for about 10 minutes — but once it feels familiar, don't worry about the clock.

Bring your attention to right now by noticing your breathing. Feel the breath as it enters and leaves your body. Before long your mind will wander — that's ok. Notice your thoughts and feelings as if you're an outside observer watching what's happening, then gently return to your breath.

Sometimes you might feel frustrated or bored. That's fine — those are just a few more feelings to notice. Whenever you're able to, bring your attention back to your breathing, and keep going until your timer rings or you're ready to be done.

Here you'll pay close attention to the physical sensations throughout your body. The goal isn't to change or relax your body, just to notice it. Don't worry about how long it takes — only move slowly.

Start with your feet. Notice any sensations: warmth, coolness, pressure, pain, a breeze on your skin. Slowly move up — calves, thighs, pelvis, stomach, chest, back, shoulders, arms, hands, fingers, neck, and finally your head. Spend a little time on each, just noticing.

When you reach the top, travel back down through each part until you return to your feet. Remember: move slowly, and just pay attention.

Choose a small food you can hold without making a mess — a single raisin works perfectly. Move slowly through each step.

Before you pick it up, notice how it looks: its color, how the light catches it, its size. Then pick it up. Feel its weight and texture. Roll it between your fingers. Is it smooth, rough, soft, firm? Hold it to your nose and notice its smell.

Place it on your tongue without eating it yet. How does it feel? What do you taste? Then begin to chew slowly — notice the flavor spreading, how the texture changes, how your body responds — until you finish.

When you only have a moment, this brings you straight back to the present. Notice something you're experiencing through each of your senses:

• 5See — five things you hadn't noticed before: a pattern on a wall, light on a surface, something in the corner of the room.
• 4Feel — the floor under your feet, your shirt on your shoulders, the temperature on your skin. Pick something up and notice its texture.
• 3Hear — the background sounds you'd tuned out: an air-conditioner, birds, distant traffic.
• 2Smell — coffee, fresh air, grass. It doesn't have to be pleasant — just notice it.
• 1Taste — a sip of a drink, a piece of gum, or simply notice how your mouth tastes right now.

The numbers are only a guide — do more or less of each. You can even try this while washing dishes, listening to music, or going for a walk.