This is a simple way to bring your attention back to the present moment using your senses.
Take a slow breath in… and out.
Look around you and name 5 things you can see.
Take your time. Notice colours, shapes, light, or small details.
Notice 4 things you can feel.
This could be your feet on the ground, clothes on your skin, the chair supporting you, or the air around you.
Listen for 3 things you can hear.
They can be near or far, voices, traffic, a clock, or even your own breathing.
Notice 2 things you can smell.
If nothing stands out, think of smells you like or remember a familiar scent.
Focus on 1 thing you can taste.
It might be a recent drink, food, or just the natural taste in your mouth.
Take another slow breath. Feel your feet on the ground.
You are here, in this moment, and you are not in any danger.
