Here is a guided visualization you can use throughout the day to connect your thoughts to your breathing:

Begin by finding a comfortable seated or standing position. Take a few deep breaths, allowing your belly to rise and fall naturally.

As you inhale, bring your attention to the stream of thoughts passing through your mind. Notice the thoughts, whether they are fast or slow, positive or negative.

On the exhale, let the thoughts go. Imagine releasing any tension or worries from your body with each exhale.

Continue this pattern, connecting your thoughts to your breathing. With each inhale, acknowledge the thoughts present. With each exhale, let them go.

If your mind wanders, gently bring your attention back to your breath. There's no need to judge or fight the thoughts - simply observe them and return to your breathing.

Spend 1-2 minutes doing this exercise whenever you need a moment of mindfulness throughout your day. The more you practice, the easier it becomes to stay present and connected to your breathing, even during busy or stressful times.