Here is a simple exercise called the A-B-C’s of mindfulness, you can do this anytime you need a centring moment:
A – Become aware of anything in the present moment, and tap into the “nowness” of your immediate sensory experience. For example, all that you see, hear, touch, smell etc. Try to do so without thinking, labelling or judging.
B – Focus on your breath, how it feels right in this moment. Attending to the breath has a very centring effect, it re-directs your attention back into the body which lives in present time, your mind might reside in the past or the future.
C – Be self-compassionate, understand that it will take time and perseverance to train your mind and body to come naturally into a state of mindful awareness and away from emotionally reactive thoughts.