Whenever we're in a state of high stress or extreme emotional reaction, our thoughts become rapid and obsessional. They spin us out of the present moment and into a panicky netherworld. Most of the time, however, finding our way back to the Now requires only a simple reconnection with our bodies.
The Practice:
If you find yourself in such a state of extreme anxiety, stop what you're doing and place your attention on your toes. Once you're able to feel sensation within them, move on to your arches, heels, and ankles. When you can feel all of those, continue upward to your calves, knees, thighs, groin, buttocks, and hips. Keep going, and keep breathing, as you feel the presence of your stomach, lower back, chest, upper back, shoulders, neck, arms, hands, and fingers. Conclude by feeling your mouth, nose, cheeks, eyes, ears, forehead, and scalp.
This whole practice need not take more than a minute. But by its end you'll be back in your body, back in the moment, and able to bring a calmer, clearer perspective to the difficult situation at hand.
— Raphael Cushnir in How Now