When you notice your mind has wandered into the past, rushed into the future or become caught up in everything and everyone around you, try this simple practice.
You don’t need a quiet room.
You don’t need to close your eyes.
And you don’t need to make yourself feel anything different.
This is simply a gentle invitation to come back to yourself.
1. PAUSE
Stop for a moment.
Whatever you’re doing, give yourself permission to pause.
You might even place one hand somewhere that feels comfortable for you perhaps over your heart, your belly or simply resting your hands in your lap.
If touch doesn’t feel comfortable, that’s completely okay.
Just let your hands be where they naturally are.
2. LOOK AROUND
Keep your eyes open and slowly look around you.
Find three things you can see.
They might be something beautiful, something familiar or simply something neutral.
Take your time.
Let your eyes move around the space rather than staring at one particular thing.
Remind yourself:
“I am here, in this moment.”
3. FEEL YOUR SUPPORT
Notice what is supporting you right now.
Perhaps your feet are touching the floor.
Perhaps you’re sitting in a chair.
Perhaps you’re standing outside with the earth beneath you.
You don’t need to change your body or make yourself relax.
Just notice:
“I am being supported right now.”
4. BREATHE
If it feels comfortable, take a slow breath in.
And allow a gentle breath out.
You don’t need to take a big breath.
You don’t need to control it.
Just notice your natural breath.
One breath.
Then another.
5. NOTICE
Now gently ask yourself:
“What am I noticing within me right now?”
Perhaps there is tension.
Perhaps there is emotion.
Perhaps there is calm.
Perhaps there is nothing obvious at all.
There is no right answer.
You don’t have to analyse it.
You are simply noticing.
6. ASK
Now ask yourself:
“What do I need in this moment?”
Maybe you need to slow down.
Maybe you need some space.
Maybe you need connection.
Maybe you need movement.
Maybe you need to step outside.
Maybe you need to ask for help.
Maybe you need to do absolutely nothing for a few minutes.
Listen gently.
7. CHOOSE
And this is the part I really love.
Instead of automatically reacting to what you’re feeling, ask:
“What is one small, kind choice I can make for myself right now?”
It doesn’t have to be a big decision.
It might simply be taking another breath.
Getting a glass of water.
Going for a walk.
Putting your phone down.
Having that conversation later when you’re more grounded.
Or giving yourself permission to say:
“Not right now.”
COME BACK
Take one final moment to look around you.
Feel your feet.
Notice your surroundings.
Take a gentle breath, if that feels comfortable.
And quietly remind yourself:
“I don’t have to figure everything out right now.”
“I can take this one moment at a time.”
“I can come back to myself.”
And then, when you’re ready…
Come back to what you’re doing.
Not necessarily feeling different.
Not necessarily having all the answers.
Just a little more present, aware and connected to yourself.
A little reminder from me
Coming back to the present isn’t about pushing away our thoughts or emotions.
It’s about creating a little space to notice what is happening within us before we automatically react.
Because sometimes that tiny pause is where something begins to change.
We notice the trigger.
We notice the old pattern.
We notice what our body is telling us.
And then we have a little more choice about what comes next.
Pause.
Notice.
Breathe.
Listen.
Choose.
And gently come back to you….
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