Five senses, one moment

What will I do?

Notice ordinary details around you. Choose the senses you want to use. This introduction follows 5 written prompts, with a choice to read at your own pace or use an available on-device voice.

Make it comfortable

Start with a supported position and an ordinary, undemanding point of attention. You can skip a prompt, keep your eyes open, or stop. The suggested duration is a guide, not a target to achieve.

The complete guidance

1. Look

   Notice five ordinary things you can see. Let your eyes move comfortably around the room.

2. Feel

   Notice four points of contact, such as the chair, your feet or the fabric of your clothing.

3. Listen

   Notice three sounds. There is no need to identify their source.

4. Notice scent

   Notice two scents if they are naturally present, or simply skip this sense. Do not introduce fragrance if you prefer not to.

5. Taste, or return

   Notice one taste if it is already present. Otherwise return to the feeling of your feet. You can finish here.