Sit or walk in nature
Notice and name what you see – the colours, sounds and the sensations you feel e.g. the temperature, the breeze, the earth underneath you, your breath going in and out. Then name 5 colours, 4 sounds, 3 sensations and notice how this brings you back to the present.
……a slightly deeper breath, and a longer exhale. Do this 3 times.
Imagine the sky smiling, your cells smiling, your eyes smiling, an animal you are fond of smiling – let the energy of a smile fill your being.