Taking some time to observe an object could help you focus on the here and now, while promoting calm and relaxation.
Remember you don’t have to try it, and you can stop at any time.
When you’re ready, try following these simple steps:
Find a comfortable space (E.g. a quiet room at home, or even an outside area).
Spend a minute or so, taking in your surroundings with all of your senses (E.g. you might notice what you can see, hear and even feel).
When it feels right, focus on an object that appeals to you such as a cup, a piece of furniture or even an interesting flower. When choosing an object for this activity, picking something neutral could be really helpful, as objects you have an emotional connection with or that signify something for you, may trigger difficult feelings.
Take some time to really focus on your chosen object (if your mind wanders, that’s ok, just bring it back to the object if you can).
Focus on your object (again with all your senses). You might want to focus on it’s colour, size, texture, shape, sound or whatever stands out to you.
Afterwards, reflect on any changes to how you think and feel (E.g. did your mind wander, do you feel tired).
If it feels right, try this again another time, maybe trying it for a minute longer to improve your concentration and focus on the here and now.