Begin by taking a few comfortable breaths . You can complete the exercise out loud or in your own head, or say it to a friend or sponsor.
1) Name 5 things you see around you
2) Name 4 sounds you hear around you
3) Name 3 physical sensations. Ex: I feel my back up against the chair or my feet in my shoes.
4) Name 2 of your favorite smells. Really breathe them in and imagine as if you are smelling them now.
5) Look down at your feet and remind yourself where you are right now.
If you are still in your head or having a lot of anxiety repeat the exercise until you can be present