Slow looking (orienting)

This takes about 2 minutes. You will slowly look around the room. There is no sound, and your eyes stay open.

1. Sitting, standing, or lying down — whatever you’re already doing is fine.
2. If it feels okay, let your head turn slowly, and let your eyes drift until they land on one thing in the room. Any object is fine — a doorknob, a plant, the corner of a window. There is no wrong choice.
3. Let your eyes rest there a moment. Notice one detail you hadn’t clocked — a color, an edge, the way the light sits on it.
4. When your eyes are ready to move on, let them. Follow them with your head, slowly, to the next thing. Moving, rocking, or fidgeting the whole time is completely fine.
5. Two or three landings is plenty. If a slightly deeper breath or a swallow shows up on its own, that’s your system settling — nothing to force.

You can stop at any time — you’re in charge here. If looking around makes things feel worse right now, stop, and maybe try pressing your feet into the floor instead.