Start with a comfortable pause
Choose a supported position. You can keep your eyes open and notice your surroundings. There is no need to force a breath or hold it. If the activity feels uncomfortable, stop and choose something else.
For a guided breathing activity, follow the NHS breathing exercise.
Notice what is here
If you wish, bring attention to something ordinary: the chair supporting you, a sound in the room, or light at a window. You do not need to clear your mind or produce a particular feeling.
Use an image if it helps
You might imagine a steady place or a shape you find reassuring. The image is a personal metaphor. It is not a claim about changing your body’s energy or creating a physical field.
Write a simple reflection
- What did I notice?
- What would help me feel supported today?
- Is there one manageable action or conversation I would like to choose?
Sources and further support
Mindfulness is not suitable for everyone. Read NHS mindfulness guidance and choose whether it fits your needs. The imagery and writing prompts above are Get Quantum reflection activities.
Reviewed 17 October 2026.