There may be moments during this course when you want to take a break. To support you in this, I want to share a practice called 3-2-1.

3–2–1 grounds us in the present moment by engaging our senses. Use senses that are more relevant for you based on any accessibility needs you may have.

As you are able, place both of your feet on the ground. Take a few deep breaths.

Pause for 10 seconds.

Now look in front of you, or to the sides, and pick out 3 things you can see.

Pause for 10 seconds.

Now identify 2 things you can touch.

Pause for 10 seconds.

Finally, notice 1 thing you can hear. This could be external, like a fan, or internal, such as your breath.

Pause for 10 seconds.

Now bring your awareness back.

This is a short practice that can be useful for re-grounding and coming back into the present moment. Our senses can be a powerful anchor for being in the moment. Bringing our attention to our senses can give us something concrete to pay attention to.

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