I have been in the office since I came this morning.
I have been in bed since 10 PM last night.
The past perfect refers to an action in the past which happened before another action in the past:
I had been in the office before my boss came.
You can only use it if you want to express which action happened first ( which is the oldest in time). If you do not want to express this, just use the past simple.
Do not get mislead by these forms because the use of have been and had been is done by the use of the general rules of Present Perfect and Past Perfect. The presence of "been" makes no difference :) I hope this makes sense
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