This is what I need to remember NOW! My own words – 

Close your eyes. Breathe in deeply and exhale slowly, three times.  Check for tension in your body you habitually hold on to.  Check your mental clarity and your mind’s noise level.  When the mind wanders it’s usually meandering through thoughts of the past or strolling into the future.   Your brain’s job is to think.  So, gently guide it back to the present.

It’s at this point, this moment in time, when you will find mental stillness.  It’s the willingness to just be.  In this state of openness, you can start to have a relaxed and unobstructed mind, you can begin to develop a wider, more expansive understanding of yourself, a deeper acceptance of yourself- and in time, expand and generously gift this quality as you share or interact with others.

A conscious tending to your well being rather than striving for perfection is being in the now.  Acknowledge and accept that you already began at perfection.

As you breathe mindfully, feel and appreciate any sensation that comes up physically or emotionally.  Allow it to just be.  Breathe it, explore it.  There is no demanding need to change it.  Just sense it.

Release through the inner body and begin to feel your core essence.

Now, literally, concentrate on the core of your torso.  Experience the beautiful alignment of your spine, from the base of the tailbone, up through the solar plexus and up to the pulse of your heart.  Open and soften your throat by releasing the tongue.  Bring your attention up through the nasal passages, behind the eyes and up through the crown of your head.

Invite oxygen to lift the chest and visualize each vertebrae moving away from the last, making space for the nervous system to release tension.  And say, Ahhhhh.