This exercise can be done anytime throughout your day, to refocus or to come back to the present moment. This is also an exercise to practice while outdoors: in the mountains, on the beach, in your backyard, or at the park, to savor the moments and benefit from the healing properties of nature.
To practice, slow down and notice your feet on the ground.
Move slowly, deliberately. Notice the way the toes touch the ground, now the heels. Notice all the points of contact your feet have with the ground. Breath slowly as you do this.
Take a step forward, breath in, take another slow step forward, breathe out.
Take a slow step forward, take your time to breath in, take another slow step forward, take your time to breathe out.
Now observe the sensation of walking. Breath in and out with each step and just notice.
Practice this for 1 minute and return to your task.
(Perhaps do this exercise barefoot. Notice the way your feet press against the grass, the sand, flooring, or stone. Just notice.)
Modification: This can be done seated by noticing your feet on the ground