Five things around you

Find a position you can stay in for a few minutes. Sitting is fine. So is standing, or lying down.

If it feels right, close your eyes. If not, let your gaze rest somewhere low and still.

Keep your eyes open for this one.

When your attention is scattered, it helps to give it something simple and real to land on. We'll use your senses.

Look around and find five things you can see. Name them quietly to yourself.

Now four things you can feel. Your feet on the floor. Your clothes on your skin. The chair under you.

Three things you can hear.

Two things you can smell. If you can't smell anything, notice the air.

And one thing you can taste, or simply the feeling inside your mouth.

Take a slow breath in.

And out.

Notice whether things feel a little less crowded. You don't have to deal with everything at once. Just the next thing.

When you're ready, carry on.