Here is one way to be here and now. Wherever you are as you read this, begin to mindfully be present by starting with one sense, such as hearing. Name a sound you hear. Now move through each of your five senses, in turn naming a new sensation, like this:
I hear the cat chewing his food
I see the green leaves of the ficus tree
I taste my lemon tea
I smell the air through the open windows
I feel the cushion of the sofa beneath me
Repeat this process with new sensations, using only four senses. Then repeat again, using only three. Finally, you are left with only one sense to focus on.
The act of attending completely to the senses of your body brings you out of your head and back into your body. This is the antidote to an anxious brain. It grounds you in the moment. Instead of time traveling, you slow down time.
