Take a deep breath.
Focus on the present.
You need not be in the past.

Feel your feet
on the floor,
your bottom
on the chair.

Remind yourself of
your strengths,
your goodness.

Remind youself
of the time,
the date, the year, your location in the present moment.

What do you need
to be in
the here and now?

Wiggle
your fingers and toes
while counting to ten.