Orient

Let your eyes move around the room. Notice colour, distance and ordinary objects before turning attention inward. Feel the support beneath your feet, seat or back.

There is no need to close your eyes or change your breathing. If looking inward feels uncomfortable, remain oriented to the room.

Notice lightly

Ask: what feels easy to notice right now? What feels less clear? Does anything change when I exhale without trying to make the breath deeper?

You are not searching for the correct sensation. Keep the attention light enough that you can return to the room whenever you choose.

Finish with something ordinary

Notice the room again. Feel one point of support and choose one uncomplicated next action: stand, drink water, continue a task or rest.

A practice can be brief and still be complete. Stop if it increases discomfort or concern, and seek appropriate support when needed.