I put my feet on the floor also, feel gravity working to pull my bottom into my chair, and take deep,breaths and listen for at least 2 sounds and then i look for 3 objects that are green, 3 that are blue and 3 that are red.(but you can choose any colors) also if someone is with me, we can toss a back and forth or just pass an object like a stuffed animal back and forth and i remind myself it is 2013 and i'm 40 yrs old(as most of my trauma happened childhood.