1. Grab a glass or bottle of water (or other beverage) and set it in front of you. Take a few natural breaths in and out as you gaze at the water.
2. Pick up the glass or bottle and notice how it feels. Does it have weight? Is it cold or warm? Any thoughts or emotions coming up? Just notice.
3. Bring the glass or bottle to your lips and pause. When you feel ready, take a sip and hold it in your mouth without swallowing. Swirl it in your mouth and just notice any sensations.
4. When you are ready, swallow slowly and intentionally. Repeat at least 1 more time.
Onward with whatever you were doing a minute ago. Observe if anything feels different.