Make yourself comfortable where you are. If you’d like to, close your eyes. Or if you prefer not to close your eyes, just soften your gaze and lower it to a point on the floor a few feet in front of you. If you can, have both feet flat on the floor, so you can really feel the ground beneath you on all four corners of each foot. Notice your posture, how you’re sitting: if you can, sit in an upright position, but make sure your spine is nice and fluid and flexible, not rigid. Maybe roll your shoulders; ensure they are nicely back and down. Check that your head is nicely balanced on your spine, not jutting forward.
Notice any sensations you can feel in the body: warmth, cold, tingling, tight areas, relaxed areas, pressure of bum on seat. This is prep for how to respond to fear after hopes/fears exercise.
Now just notice the sounds around you… all the sounds going on in this room and outside it… and if you can, notice these sounds with a sense of curiosity…