Rub your palms together slowly until you begin to feel their warmth. Then place your hands over your heart, your face or another place that feels comforting. Take one slow breath and focus on the sensation of warmth. Giving your attention to something physical and immediate can help bring you back to yourself when your mind feels scattered.

Your movement does not have to be perfect or structured. Reach your arms overhead, gently roll your shoulders or move your neck from side to side. Pay attention to where your body feels tense or where it seems to need more space. Give yourself a minute to move in whatever way feels natural. When you focus on physical sensations, you may find it easier to step away from your thoughts and reconnect with your body.

The next time you wash your hands, slow the process down. Use warm water and pay attention to how it feels against your skin. As you wash, imagine letting go of whatever you have been carrying from the past few hours. Dry your hands, take one slow breath and allow yourself to begin again. An everyday action can become a small transition point when you pair it with a simple intention.

Place one hand over your heart and the other on your belly. Take three slow breaths and notice the momentum of your breath beneath your hands. For those few moments, you do not have to be anywhere else or solve anything. Your touch and the rhythm of your breathing give your attention something steady to return to.

Open a window or step outside for a moment. Pause long enough to notice the air against your skin. Pay attention to the temperature, the breeze and the sounds around you. A change in your surroundings can give your attention something new to focus on and help bring you out of autopilot.

Choose one object near you and observe it without judging or interpreting it. Notice its color, shape, texture and size. Look at the way the light falls on it. Give the object your full attention for one minute. Focusing on something concrete can help interrupt racing thoughts and bring your attention back to what is happening around you.