Find somewhere you can sit undisturbed. Set a timer for two and a half minutes. Plant both feet firmly on the floor, rest your hands comfortably on your lap, and close your eyes.
Inhale.
Exhale with a sigh.
Inhale.
Exhale with a sigh.
Inhale.
Exhale with a sigh.
Now focus on the breath as it enters and exits the body. Where do you feel it most acutely? Is it in the nostrils? The chest? The abdomen? Follow the breath as it travels in and out, in and out, in and out.
If you find your attention has moved elsewhere, note where the focus has gone (listening, thinking, daydreaming), then let go – without judgment – and return the focus to the breath.
When the timer sounds, open your eyes.
Post-Employment Survival Coaching 
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