Practise mindfulness of breathing to be calm and relaxed in the here and now but also as a support for our goals. The practice contributes to initiating a task rather than daydreaming or avoiding. We mindfully breathe in an out to focus and then act rather than procrastinate.

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• When troubled, then breathe in and breathe out deeply

• Place plenty of attention on the outgoing breath and relax into the out breath

• If you hold back unnecessarily from a situation, breathe through fear and then act

• If you hear unkind words to your face, mindfully breathe in and out rather than reactive

• Do not give authority to others over your state of mind.