When you feel far away from where you are, your senses can bring you back.
Work through each one slowly:
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5 things you can see - Look around. Name them plainly. “A wall. A cup. My hands.”
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4 things you can feel - Notice what is touching you right now. “The chair. My shirt. The floor under my feet.”
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3 things you can hear - Go quiet for a second. “A fan. Traffic. My own breathing.”
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2 things you can smell - It is okay if this one takes a moment. “Dust. Soap.”
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1 thing you can taste - Whatever is in your mouth right now. Even just “nothing” counts.