Take a gentle breath in… and out.
Begin by slowly looking around the room.
Let your eyes move naturally.
Notice where you are.
Notice the exit, the window, the four walls.
Now, bring your attention to your body.
Feel your feet on the floor.Notice the contact.
The pressure.
My feet are here, right now.
Next, notice your back against the chair.
Feel the support holding you up.
Allow your body to settle into that support.
Take another slow breath.
The date
The time
Where you are
The year
You might say it quietly in your mind:“It is [day/date], I am in [place], and it is [year].
I am here.
”Pause for a moment.
Sometimes the brain can replay past experiences so strongly that it feels like they are happening now. This practice helps your brain re-orient to the present moment and brings your pre frontal cortex back online. It gives clear signals that right now is different from the past.
Even if something once felt dangerous, your mind can begin to recognise, in this moment, here and now, I am not in any danger.
