Instructions for "Finding Your Feet":

• Stand straight and make yourself as tall as you comfortably can by engaging the core muscles and reaching the head to the sky.
• Focus your attention on the soles of the feet.
• Feel the pressure of your feet planted firmly on the ground.
• Feel the support of the earth beneath your feet.
• Gently sway or rock your body without moving your feet, if you feel like it.
• See what sensations are in your feet right now.

Your feet are the furthest place from your head that you can get, and they are quiet experts at supporting you. Tuning in to the direct sensations in your feet facilitates a time away from the endless chatter in your mind, and lets you get in touch with the here and now.
This is a great practice for when you're stuck in a queue, when you feel anxious, or as a time out from a busy day at work. It's also fun to just do it outside on the grass or on a sandy beach when you feel like it, just like when you were a kid. 
Grounding regularly is important when we live so much in our heads, so when your head gets busy and you need a break, find your feet.

Instructions for "3 Step Breathing Space":
Adopt an erect and dignified posture, and close your eyes.
Step 1 - Become aware of your inner experience in this moment.
What thoughts are in your mind? As best you can, see them as mental events, don't get involved with them. Label them, 'thinking'.
What feelings are present? Acknowledge whatever is present, and if it's unpleasant, try to turn toward it, and not away.
What sensations are in the body? Quickly scan the body to see what you notice, are there any sensations of tightness or contraction?
Step 2 - Focus your attention on the breath at the abdomen.
As best you can, focus on the sensations in the abdomen as it rises and falls with the breath. Remain here for at least three full breaths. If the mind wanders, gently and kindly bring it back to the breath.
Step 3 - Expand the attention to the body as a whole.
Check in with your posture, notice your facial expression. If you notice any sensations of discomfort or tension, invite the next in-breath to soften and relax the area. Expand the attention again to include the body in the room and any sensations of touch or pressure on your chair or the floor. 
Gradually begin to open your attention to sounds in the room, the feeling of the air around you, and when you're ready, open the eyes and continue with your day.

The 3 - Step breathing space is a fundamental part of any good mindfulness program. It trains us to step out of the auto pilot mode we spend so much of our time in, and take charge of our attention again. When we are on auto pilot, we are prone to the rumination that leads to depression, and the over-thinking that leads to anxiety. 
Set a reminder on your phone or smart watch to pause for a 3 Step Breathing Space at least 3 times a day, and if you feel a strong emotion, see if you can remember to use the practice.