This exercise will bring you into the "here and now" by directing your focus to sensations in the body. Pay special attention to the physical sensations created by each step.
1. Take 5 long, deep breaths through your nose, and exhale through puckered lips.
2. Place both feet flat on the floor. Wiggle your toes. Curl and uncurl your toes several times. Spend a moment noticing the sensations in your feet.
3. Stomp your feet on the ground several times. Pay attention to the sensations in your feet and legs as you make contact with the ground.
4. Clench your hands into fists, then release the tension. Repeat this 10 times.
5. Press your palms together. Press them harder and hold this pose for 15 seconds. Pay attention to the feeling of tension in your hands and arms.
6. Rub your palms together briskly. Notice the sound and the feeling of warmth.
7. Reach your hands over your head like you're trying to reach the sky. Stretch like this or 5 seconds. Bring your arms down and let them relax at the sides of your body.
