I go to nature to be soothed and healed, 
and to have my senses put in order. 
- John Burroughs

Suggested Invitation for Day 14

5, 4, 3, 2, 1

Make yourself comfortable in your Sit Spot and spend a few minutes taking in your surroundings and reflecting on what has changed since you started your Sit Spot practice last week. 

Next identify: 

• Five things that you can see that attract your attention and curiosity

• Four things that you can hear

• Three things that you can feel (this can include the ground beneath you, the wind in your hair, the texture of what you are sitting on etc.)

• Two things that you can smell (this might be something blown on the wind or scrunch up some leaf litter, hold it in your hands and up to your nose and breathe in the scent)

• One thing that you can taste (this might be just reflecting on the taste in your mouth) or take 'One Deep Breath'

For the rest of you Sit Spot just sit and ‘be’. If you have a favourite invitation that you would like to repeat, feel free to do this. 

If you ever experience uncomfortable levels of anxiety, using the 5, 4, 3, 2, 1 technique can be an effective way of ‘grounding’ yourself. When your mind is racing, grounding brings you back to the here-and-now and is very helpful in managing overwhelming feelings or anxiety.