This is useful when time is short, to focus the attention.

1. Sit comfortably and pay attention to where you place your feet, how they rest on the floor. 
2. Straighten your back, broaden your shoulders and close your eyes. 
3. Take a deep breath in and lift your shoulders to your ears. Sigh the air out and drop the shoulders. Repeat this two more times. 
4. Now, take your attention to your breath. Watch your breathing as you breathe normally. Don’t try to change anything but notice how the air moves in and out of your body. 
5. Feel the air as it moves in and out of your nose. Notice if it is cold or warm. 
6. Take 5 more normal breathes – just watching and noticing everything about the breath. 
7. Open your eyes slowly. 
8. Take a deep breath in and out. 
9. Smile.