1. Identify something in the room or in your surroundings and observe it for 10-15seconds in silence.
  2. Bring your attention to something in your environment that you can feel. Feel the item for 10-15seconds in silence. 
  3. Tune into something in your environment that you can hear and listen for 10-15 seconds intently. 
  4. Tune your senses into something you can smell for 10-15 seconds. 
  5. Find something edible to eat and savor the taste in your mouth.
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