Orienting

Start with what's furthest away. The most distant sound you can find. A plane, traffic, wind in trees.

Then find the closest sound. Your own breathing, maybe.

Do the same with sight. The furthest thing you can see, then the nearest.

Now come inward. What are you touching right now? Notice the texture, the temperature.

Feel the air on your skin.

Notice your spine, one vertebra at a time if you can. The back of your neck.

Furthest first.
Then closer, and closer.

You're moving attention from the world into the body, one sense at a time. That's the whole exercise.

When you feel unsafe, spaced out, or braced for something that isn't happening.