Take a quick break - a few meditative moments to take a pause in the midst of the day
Noticing any tension in the body or any sensation. Continue to notice the breath breathing slowly and deeply. In through the nose and exhaling completely. If you notice your thoughts wandering, simply bring your attention back to your breathing. Notice how the breath feels as you inhale through the nose, how it's cool on the inhale. Notice the rise and fall of your chest. Inhale as a bottle comfort and pull that into your entire being