Find a comfortable position,
Seated or standing.
Ground yourself in this moment by taking a few full breaths or feeling your feet on the ground.
Keeping your eyes open,
Take a moment to acknowledge five things you can see,
Pausing before moving on to each sight.
Ensure you're taking them in by saying the name of each thing out loud or silently to yourself.
Make note of four sensations in your body.
Again,
Really take them in by saying them out loud or silently to yourself.
Pause before moving on to the next sensation.
Notice three things you can hear.
Shift your attention so you can take in three different sounds instead of noting the most dominant sound more than once.
Become aware of two things you can smell.
If nothing seems apparent to you,
Try smelling your clothes or feel free to move to a place where odors may be stronger.
Unless you choose,
See or hear the whole video.
End this practice by finding one thing you can taste.
You might tune into the last thing you drank or ate.
If that's not accessible,
Bring to mind your last meal or any tastes that were present then.
End this practice by finding one thing you can taste.
