Sit or stand comfortably with your eyes open. Notice, one by one, small sensations of sight, touch, sound, smell, and taste. Skip any step that feels uncomfortable.
Gently place both feet on the floor. If seated, feel the weight of the chair.
Look around and silently name the things you see.
Notice the touch of your clothes, the chair, your phone, or the air.
Listen for sounds close by and far away, separately.
Notice any smell or taste; if nothing comes, focus on the feeling of your normal breath instead.
Say: "I am here now, and my next small task is…"
