Pause to smell something pleasant

Choose a scent you like and breathe it in with attention.

Why it helps

Using a sense as an anchor can pull you back to the present moment. A pleasant smell may give a quick lift.

How to do it

1. Find something with a nice smell: a herb, orange peel, soap.
2. Close your eyes and breathe in slowly.
3. Notice how the smell changes over three breaths.

Make it easier

Do it once.

Make it harder

Describe the scent in three words.