A simple way to orient

A small note before you begin: go slowly, and stop at any point if this does not feel right for you. There is nothing to get perfect here.

When things feel too much, our attention can narrow. We can end up inside the feeling, the thought, the memory or the worry, with very little sense of the room we are actually in.

Orienting is a simple way of reminding the nervous system: I am here, now.

Let your eyes move slowly around the space you are in. Try not to force it. Just notice what is already here.

You might notice three things you can see. Their colour. Their shape. Where the light falls. You might notice the floor underneath you, or the chair supporting you.

If it feels okay, let your gaze rest on something neutral or even slightly pleasant.

That is enough.

You may notice a small settling. You may notice nothing much at all. Both are fine. This is not a performance. It is just a way of gently returning to the present moment.