In the book 'Think Like a Monk' Jay Shetty says our breathing is the only thing that stays with us from beginning to end. Our breathing changes when we are angry, upset, and anxious, so it's important we spend time learning how to regulate our breathing properly.

Take a few moments each day to focus on your breath. Pay attention to the sensation of inhaling and exhaling. If your mind wanders, gently bring your attention back to your breath.

• Find a quiet and comfortable space to sit or lie down.

• Close your eyes or keep them softly focused.

• Take a few deep breaths to relax.

• Now, bring your attention to your breath. Observe the sensation of air entering and leaving your nose or the rise and fall of your chest or abdomen.

• If your mind starts to wander, gently guide your focus back to your breath without judgment. You can say "inhale" and "exhale" silently in your mind to help anchor your attention.

• Play calm music or sounds of nature whilst practicing these if this helps your concentration. Here is one example.

During a short walk, be fully present in each step you take. Notice the feeling of your feet touching the ground and the movement of your body. Stay aware of your surroundings without getting lost in thoughts.

• Choose a calm and safe place for your walk, like a park or a quiet neighborhood.

• As you begin walking, pay attention to each step. Notice the feeling of your feet making contact with the ground.

• Observe the movements of your legs and arms as you walk.

• Stay aware of your surroundings—the sights, sounds, and smells—without analyzing or labeling them.

• If your mind starts to wander, gently bring your focus back to the sensations of walking.

Find a quiet place to sit or lie down and bring your attention to different parts of your body, starting from your toes and moving up to your head. Notice any tension or sensations without judgment.

• Lie down comfortably on your back or sit in a relaxed position.

• Close your eyes and take a few deep breaths to settle in.

• Start by bringing your awareness to your toes. Notice any sensations or tension in that area.

• Slowly move your attention up through your legs, pelvis, abdomen, chest, arms, neck, and head, paying attention to each body part.

• If you encounter any areas of tension or discomfort, breathe into those areas and allow them to relax.

• Finish the body scan by taking a few deep breaths and becoming aware of your body as a whole.

When eating, savor each bite and pay attention to the taste, texture, and flavors of your food. Avoid distractions like phones or screens and focus solely on the act of eating.

• Choose a meal or snack to practice mindful eating.

• Before you start, take a moment to appreciate the appearance and aroma of your food.

• As you take each bite, focus on the taste, texture, and flavor. 

• Put down your utensils between bites to give yourself time to fully experience the food.

• Try to eat without any distractions, such as phones, computers, or TV.

When talking to someone or listening to music, give them your full attention. Listen carefully without interrupting or thinking about what to say next.

• When someone is speaking to you, give them your full attention. Put aside any distractions like phones or devices.

• Maintain eye contact and actively listen to what they are saying without interrupting.

• Be fully present in the conversation, and avoid planning what you'll say next.

• If you're listening to music, immerse yourself in the melodies and lyrics, paying attention to the nuances of the sounds.

Regularly record your emotions, thoughts, and experiences in a written format. Track moods and identify patterns or triggers that affect emotional wellbeing. This will help you manage stress, improve emotional awareness, and promote overall mental well-being.

• Set Time: Choose a specific time each day to dedicate to mood journaling. It could be in the morning, during lunch, or before bedtime.

• Record Emotions: Take a moment to identify and write down your current emotions. Use simple words like happy, sad, stressed, anxious, etc. You could also colour code different emotions for each day on a calander.

• Describe Triggers: Note any events or situations that may have influenced your mood. Be brief but specific about what happened.

• Explore Thoughts: Write down any recurring thoughts or patterns that you noticed during the day. Keep it concise.

• Rate Mood (Optional): If you prefer, rate your mood on a scale from 1 to 10 to quantify your emotional state.

• Add Reflections: Take a few sentences to reflect on your day and how your emotions impacted your experiences.

• End on a Positive Note: If possible, end your journal entry with a positive thought or something you are grateful for.

Remember, mood journaling is a personal practice, so feel free to customize it to suit your preferences and needs. Consistency is key, so make an effort to journal regularly so you can experience its benefits!