A note before you begin

This 5 minute practice gently invites you to bring your attention away from the outside world and towards your present experience – including your body, thoughts and feelings. Sometimes slowing down in this way can make things more noticeable. You might become aware of tension, emotion, restlessness or other sensations that had been in the background.

There is no need to change anything or to push yourself to stay with something that feels overwhelming. You are always welcome to keep your eyes open, bring your attention back to the room around you, or stop the practice altogether. If focusing inward tends to feel uncomfortable or unsettling for you, you may find an outward-focused grounding practice more helpful. You could try this 5-4-3-2-1 grounding exercise, which uses your senses to bring your attention to what you can see, hear and feel around you.