Take 5 minutes to ground yourself.  Sit upright and begin to breathe deeply.

• 5 things you see:

  • With each thing you focus your attention on, take in the details.  Be aware of the shapes, the color, the size.

• 4 things you can touch:

  • Bring your attention to your sense of touch.  The way it feels to sit in your chair, your clothing, your feel on the ground.  Take time to notice how it feels to touch each of these things.

• 3 things you hear:

  • Take in the sounds around you: your breath, the sounds in and out of the room.  With each, take a moment to focus your attention on that sound.

• 2 things you smell:

  • What are some scents you notice at this moment?  Food being prepared, lotion on your skin, shampoo in your hair, candles you have lit.  With each breath, be present with these scents.

• 1 thing you taste:

  • Do you have something nearby you can taste?  Gum, coffee, water, a snack.  Or if there is a taste that remains from a meal you had earlier.  Bring your attention to the taste.

This activity will work to bring your attention and focus to the present moment and out of the worries from the past or about the future.

Breathe.