Take Notice
Pay attention to the present moment.
Window Noticing
5 colours, 5 shapes, 5 textures.
5 minutes
How to do it: Look out any window and mindfully identify 5 different colours, 5 different shapes, and 5 different textures you can see.
10 Breaths
Hand on belly, slow exhale.
3 minutes
How to do it: Place one hand on your belly. Take 10 slow, deep breaths, focusing on your hand rising and falling. Make your exhales longer than your inhales.
Name Three True Things
Simple present-moment facts.
2 minutes
How to do it: Notice and name three simple, true things about this moment. Example: 'I am sitting, I can feel my feet, I hear a sound.'
Ready to explore other steps?