Here, now

Your practice, in words

This 3-minute grounding session uses the following original prompts, spaced through the timer. Allow quiet time between them. You can read the whole practice first, follow the on-screen cues, or turn on browser narration.

1. Notice five things you can see without searching for anything special.
2. Feel the points of contact between your body and its support.
3. Listen for nearby sounds, then sounds farther away.
4. Notice a comfortable sensation and stay with it for a breath.
5. Look around and name where you are. Take your time moving on.

Make it comfortable

Choose a safe place where you can pause. Keep your eyes open if preferred. Nothing needs to be forced: change position, skip an instruction or end early. If focusing inward feels unhelpful, orient to the room and ordinary sounds instead.

What to expect

Orient yourself through everyday sensations. There is no required feeling at the end. Attention can wander, and a session can still be worthwhile. This practice is not a treatment or an assessment.

Created for Zehano · Editorial approach · Audio provenance