Find yourself a comfortable position in your chair with feet flat on the floor,
Back resting gently against the back of the chair.
With your thumb and middle finger connected in a loop and hands resting gently,
Palms up on your thighs.
Keep your eyes open and focus on your surroundings,
Whether you are inside or outside.
Look around,
Pay attention to what you see.
Is it bright or dark?
Are you alone or with others?
Are you inside or outside?
If you're inside are there windows?
Can you see outside?
Can you see the sky?
Is there light or sunshine shining through the window?
Does it light up a specific area in the room?
If you are outside can you see the sky?
And if you can are there clouds?
Is the sun shining?
What is straight ahead of you?
What is beside you?
Can you see behind you?
Look all the way around and observe.
When your mind wanders,
Notice it,
Accept it,
And then bring your attention back to looking around you again.
Now notice the temperature around you.
Is it warm,
Cold,
Tempted?
Is the air moving?
Or is it still?
What can you smell?
Are the smells comforting or distasteful?
New or familiar?
And again,
When your mind wanders,
Notice it,
Accept it,
And then bring your attention back to looking around you again.
What can you hear?
Is it quiet?
Is there noise?
What sounds are there?
Where are they coming from?
Are they loud,
Soft,
Sharp,
Soothing,
Annoying?
Do you want to keep listening?
Or do you want those sounds to stop?
When you notice your mind wandering,
Gently redirect your focus and think to yourself,
That's a thought,
And pay attention to what is around you once again.
Is there activity in the space?
What is moving?
What stays still?
Are things moving through the space coming and going?
Pay attention to your body sitting still in the chair or on the floor.
Feel where your bottom is supported by the chair or the ground beneath you.
Is the surface hard,
Soft,
Cushiony,
Solid?
Is the back,
If you are in a chair,
Supporting you?
Do your feet touch the floor or swing above it?
Do your knees bend?
Look around and find something that particularly attracts your attention.
Notice what shape it is,
Where it is located,
What color it is,
Its texture,
Its purpose.
Observe why it draws your attention.
Does it remind you of something else?
Do you know what it is?
Is it common,
Unusual?
When thoughts arise that are not about this present moment,
Notice them.
That's a thought.
Accept them and let them go.
Tell them,
Not now.
Bring your awareness back to your surroundings.
Become aware of yourself in this space.
How do you feel?
Do you feel safe?
Do you want to be here?
Does this place feel familiar or does everything seem new to you?
Have you been someplace else that reminds you of this place?
Do you feel good,
Bad,
Neutral,
Or something entirely different here?
Notice the energy you feel in this place.
Become aware of your inner reaction to being in this place.
Is it active or quiet energy?
Is it calm,
Bubbling,
Hot,
Cold?
Is it positive,
Negative?
Is it peaceful or bustling?
Is it intense or mild?
Is it toxic here or healing?
Now that you have spent some time completely focused on being in this moment,
Bring the awareness you have gained back with you as you resume your regular life.
Practice this exercise whenever possible to keep yourself present in the moment.
By doing this,
You will increase your concentration,
Productivity,
And lower your overall stress response.
