1. Notice any sounds around you.  Allow them to come and go.

2. Bring your attention to any points of contact with the floor and seat beneath you.

3. And now, focus on your breathing or a neutral place in your body.  No need to change it, count or visualise.  Notice how it flows in and out your body - your nose, your chest or your tummy.  When you feel ready...

4. Open your eyes and look at your chosen object.  What thoughts do you have?

5. With curiosity and using your senses explore…

Sight – Notice the shape, colour, angles, reflection, distinguishing marks, corners, patterns, lines, regular or irregular… on every side.

Touch – Hold the object up to your cheek and touch different parts of the face with different part of the pebble.  Rough or smooth?  Warm or cool?

Sound – Hold your object up to your ear.  Can you hear anything?  If not, just notice.  We're not trying to force anything.

6. Hold your object in one hand and cover it with the other.  After a few breaths, look at it again.  Do you notice anything new?

7. Place your object back down on the desk.

8. Close your eyes and focus back on your breathing or the sensations in your body.  Notice if anything has changed.

9. After a few moments, end the practice by gently dropping your chin, softly opening your eyes, wriggling your toes and fingers. Have a stretch if you need to.