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So first of all, take a moment for 1 to 3 deeeeeep breaths! This can help you let go of any tension you might be feeling right now. Ready? Let's start the exercise!
Start by noticing 5 things you can see. No need to overthink, simply acknowledge 5 things in your visual field.
Step 1
Next notice 4 things you can feel, in a sensory way. Fabric on your skin? Air temperature? Sitting or standing on something?
Step 2
You've guessed it: find 3 things you can hear. Bonus points if some are close to you and others further away!
Step 3
This one can be a little challenging if there are no clear smells around. Find two things you can smell!
Step 4
And, last but not least, notice what you can taste! This one is really interesting, as we really tend to ignore this sense unless we're eating or drinking right now!
Step 5