Focus on the water’s temperature and how it feels on your fingertips, palms, and the backs of your hands. Does it feel the same in each part of your hand? Use warm water first, then cold. Next, try cold water first, then warm. Does it feel different to switch from cold to warm water versus warm to cold?

Are the things you touch soft or hard? Heavy or light? Warm or cool? Focus on the texture and coloUr of each item. Challenge yourself to think of specific colours, such as crimson, burgundy, indigo, or turquoise, instead of simply red or blue.

Slowly inhale, then exhale. If it helps, you can say or think “in” and “out” with each breath. Feel each breath filling your lungs and note how it feels to push it back out.

Take small bites or sips of a food or beverage you enjoy, letting yourself fully taste each bite. Think about how it tastes and smells and the flavours that linger on your tongue. To really bring yourself back to the present moment try strong tastes such as mints, cough sweets, wasabi or chilli.

Concentrate on your steps — you can even count them. Notice the rhythm of your footsteps and how it feels to put your foot on the ground and then lift it again.

What does it feel like at first? How long does it take to start melting? How does the sensation change when the ice begins to melt?

Is there a fragrance that appeals to you? This might be a cup of tea, an herb or spice, a favourite soap, or a scented candle. Inhale the fragrance slowly and deeply and try to note its qualities (sweet, spicy, citrusy, and so on). If you’re having a hard time staying present, try clove, eucalyptus, chilli, garlic, fresh ginger, or peppermint oils as they stimulate a nerve in the face (call the trigeminal nerve) that alerts the senses to your present surroundings.

Do a few exercises or stretches. You could try:

• jumping jacks

• jumping up and down

• jumping rope

• jogging in place

• stretching different muscle groups one by one

Pay attention to how your body feels with each movement and when your hands or feet touch the floor or move through the air. How does the floor feel against your feet and hands? If you jump rope, listen to the sound of the rope in the air and when it hits the ground.

Take a few moments to listen to the noises around you. Do you hear birds? Dogs barking? Machinery or traffic? If you hear people talking, what are they saying? Do you recognise the language? Let the sounds wash over you and remind you where you are.

Working backward from 5, use your senses to list things you notice around you. For example, you might start by listing:

• five things you hear

• four things you see

• three things you can touch from where you’re sitting

• two things you can smell

• one thing you can taste

Make an effort to notice the little things you might not always pay attention to, such as the colour of the flecks in the carpet or the hum of your computer.