Lay flat on your back with your legs relaxed and arms softly stretching away from the sides of your body. Close your eyes.
As you breathe in, cultivate a feeling of lightness or weightlessness. As you breathe out, allow your body to feel heavy or weighted down. Continue for about 5 more slow, deep breaths and see if you can really create the light and heavy sensations through your breath work.
Then, reverse the pattern: as you breathe in, keep your body heavy on the floor. As you breathe out, let yourself feel light. Repeat this breath work for about 5 more breaths. Take your time with each breath.
Finally, just notice how you feel right now, in this moment; in the space between your mindfulness practice and the rest of your day.