THIS MOMENT IS YOURS
Orient to the Room
Use sight and sound to return to now
About this practice03:00Ready when you are
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A LITTLE TIME, WELL SPENT
Take this moment with you.
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SELF-GUIDED PRACTICE
How to practice
- Keep your eyes open and turn the head slowly enough that the room stays clear.
- Look around and name where you are, the date or time of day, and one reason you are safe enough to practice.
- Identify several objects by color, shape, size, and distance from your body.
- Let the eyes land on corners, doors, windows, or open space so the nervous system can map the environment.
- Listen for nearby sounds, then distant sounds, without needing to identify every source.
- Feel your feet, seat, back, or hands making contact with something solid.
- If you feel more present, take a few natural breaths while staying connected to the room.
- Repeat the visual scan anytime attention collapses inward or the body feels unreal.
Stay comfortable. You can stop at any time or return to your natural breath.