One meal/week eaten with all senses — no phone, no talk.

Use every sense deliberately to soothe your nervous system.

Eat one raisin with full awareness — discover a world in a particle.

Listen to a sound in your environment 2 min without naming it — discover hearing richness.

One glass of water with full attention becomes ritual, not mere consumption.

Touch one thing (pen, fabric) with full hand attention — relearn touching.

5 see, 4 touch, 3 hear, 2 smell, 1 taste — quick return to present.

In intense emotion, use 5 senses for moment distraction — not suppression.

When anxiety hijacks attention, silently name 5 colors in the room — attention leaves the body.

Satter's Division of Responsibility: you decide what/when/where, he decides how much and whether to eat.