When things feel intense, your senses can help bring you back to the moment. 
This practice isn’t about changing how you feel. It’s about gently reconnecting you with where you are. 
Pause for a moment and look around you. 

Name (silently or out loud): 
- 5 things you can see 
- 4 things you can feel (clothes, the chair) 
- 3 things you can hear 
- 2 things you can smell (or just notice the air) 
- 1 thing you can taste 

As you do this, let your attention move slowly.
There is no need to rush.
You’re not trying to do this perfectly—just noticing what is already here. 

Continue to the next practice.

When your mind feels busy or overwhelmed, your body can offer something steady. Your feet are almost always in contact with the ground—a simple place to begin. Sit or stand comfortably and bring your attention to your feet. Then try this.

Begin to notice:
- the pressure of your feet against the floor
- the weight of your body being supported
- the shape of your feet inside your shoes (or against the ground) 

Gently press your feet down into the floor. Then release. Press again… and release. 

As you do this, you might notice:
- heaviness
- warmth or coolness
- subtle shifts in pressure

There’s nothing you need to change. 

Continue to the next practice or return to the previous one.

Your breath is one of the most direct ways to support your nervous system. You don’t need to take deep breaths. Just gently extend the exhale. 

Breathe in naturally.
Then slowly breath out, just a little longer than your inhale.
Inhale for 3.
Exhale for 4 or 5 Let it be comfortable—not forced.

Continue for a few breaths.
Inhale .... and a slightly longer exhale.
As you do this, notice what happens in your body.

You might feel:
- a softening
- a slowing
- or nothing at all

All responses are okay. 

Continue to the next practice or return to the previous one.

When everything feels like “too much”, this practice helps gently narrow your focus. Instead of tracking everything, you’re simply noticing one small thing.

Pause and ask yourself ‘What is one sensation I can notice right now?’ 

It might be something like:
- warmth in your hands
- tension in your shoulders your breath
- moving your feet touching the floor

Once you find one, gently name it:
- tightness
- warmth
- pressure
- movement

Then simply stay with it for a few moments.
You don’t need to analyze it. You don’t need to figure out what it means. 

Return to the previous practice.

A simple way to pause and notice what’s happening inside—without needing to change anything. Take a moment to pause. You might close your eyes or soften your gaze. 

Ask yourself: What am I noticing in my body right now? It might be: 
- your breath
- tension or ease
- temperature
- movement or stillness 

Gently name it by putting a word to it:
- tight
- heavy
- neutral 

Rest your attention there for a few moments. There is no need to change anything. 

Ask yourself: What might my body need right now? Something small is enough:
- a breath
- a shift
- a pause 

Continue to the next practice.

A simple way to anchor your attention by noticing your breath without needing to change it. Bring your attention to your breath. Let it move naturally—nothing to change. 

Notice - Where do you feel it the most?
- nose
- chest
- abdomen 

Can you stay curious? Is your breath:
- fast or slow?
- shallow or deep?
- smooth or uneven? 

You might notice:
- coolness on the inhale
- warmth on the exhale
- a pause between breaths

If your attention drifts, try gently bringing it back. 

Continue to the next practice or return to the previous one.

A brief way to reconnect by moving your attention through your body. If possible, sit or lie down comfortably. You might like to close your eyes or soften your gaze. 

Move our attention slowly through your body.

Feet: Notice pressure or contact with the floor.

Legs: What do you feel here? 

Abdomen: Can you sense movement with your breath? 

Chest: Any expansion with breath or tightness? 

Shoulders: Any sense of ease or heaviness? 

Neck and Face: Do you notice any sensations in your jaw, eyes, or forehead?
 

You’re not trying to change anything—just noticing. It’s okay if you feel very little. 

Return to the previous practice.

A way to stay with a sensation by noticing how it changes over time. Bring your attention to one sensation in your body. Choose something that feels manageable—not overwhelming. 

Notice Where you feel it. What does it feel like? 
- tight
- warm
- pulsing
- heavy 

Can you stay with it?
See if you can follow the sensation for a few moments. Does it: 
- increase or decrease?
- shift in location?
- stay the same? 

If it feels like too much, gently shift your attention to something more neutral (like your feet or your hands.) 

Continue to the next practice.

A way to notice what you’re feeling without adding a story about it. Pause and notice a sensation in your body. 

Gently name it:
- tightness
- warmth
- pressure
- movement 

You might notice thoughts like:
- this is bad
- I don’t like this
- I’m worried about what it means 

See if you can gently return to simple naming:
- tightness is here
- pressure is here 

Keep it simple. You’re not explaining or analyzing— just noticing and naming. 

Continue to the next practice or return to the previous one.

A gentle way to say with sensation in small, manageable amounts. Bring your attention to a sensation in your body. Choose something mild to moderately comfortable or uncomfortable. 

Stay for a few moments. Notice the sensation—just as it is. 

Then shift your attention. Move to something neutral or steady:
- your feet
- your hands
- a sound in the room 

Move back and forth from:
- sensation → neutral
- sensation → neutral 

You can do this a few times at your own pace. Doing this helps your body learn that it can move in and out of discomfort. 

Return to the previous practice.

A gentle way to explore what a sensation may be connected to. Bring your attention to a sensation in your body. 

Notice the sensation:
- Where is it? 
- What does it feel like? 

Let yourself be curious.What might this be connected to? 

It could relate to: 
- something happening right now 
- something you’re thinking about 
- something earlier in your day 
- something your body needs 

Let the possibilities arise. You’re not looking for a right answer—just noticing what comes to mind. 

If nothing comes, that’s okay. You can simply stay with the sensation. 

Continue to the next practice.

A way to notice how body sensations and emotions connect. Pause and notice a sensation in your body. 

Ask yourself what emotion might be connected to this?  It might be:
- tightness → anxiety
- warmth → comfort
- heaviness → sadness
- buzzing → anticipation 

Or something else less clear.

Try to stay curious. You’re not labeling perfectly—just exploring possible connections. If you’re unsure, you might say “This sensation is something like ...” “or maybe it’s ....” . Label what makes sense to you and keep exploring.

Continue to the next practice or return to the previous one.

A way to notice how the same sensation can feel different in different situations. Bring to mind a recent sensation in your body (for example: a racing heart or tight chest). 

Ask yourself: When have I felt this sensation before? 

Did it feel different in another situation? Did you notice:
- a racing heart during exercise vs. anxiety?
- butterflies before excitement vs. worry?

Take a moment to reflect. What made the difference?
- the situation?
- your thoughts?
- what you expected?

Return to the previous practice.

A way to listen for small ways your body may be asking for support. Pause and notice a sensation in your body. 

Notice the sensation:
- Where is it? 
- What does it feel like? 

Let yourself be curious: What might my body need right now? 

The answer may be simple: 
- a breath 
- a stretch 
- a pause 
- movement 
- rest 

Keep it small. You don’t need to fix everything—just respond in one small way. 

Continue to the next practice.

A way to support your bodythrough small, gentle shifts. Pause and notice how your body is positioned. 

Gently adjust:
- shift your posture
- roll your shoulders
- soften your jaw
- lengthen your spine

You might also take a slower breath and change how you’re sitting or standing.

Do you notice anything different? What feels even slightly better? 

You don’t need big changes to support your body. 

Continue to the next practice or return to the previous one.

A way to notice whether your body needs calming or more energy—and respond with care. Pause and notice how your body feels. 

Ask yourself: Do I need calming ... or more energy? 

If your body needs calming, you might:
- slow your breath
- soften your body
- notice the support of the chair or ground underneath you 

If your body needs energy, you might:
- sit up or stand
- move your body
- take a slightly deeper breath

Choose one small response. There’s no need to do too much. 

Return to the previous practice.