Let your attention focus on colors and shapes around you: the pattern in the carpet or the shape of a doorknob. Let your attention wander farther, perhaps outside the room or building, to notice other sounds: a honking car horn or the sound of a door opening or closing. After a minute or two of looking outside your mind and body, close your eyes and shift your attention
back to the inside. Open your attention to other sensations those that you missed before throughout your body

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