Hey there,
This practice is here for moments when things feel overwhelming,
When your body is tense and your mind is racing.
So let's see if we can help you out here.
Let's begin by taking one slow breath in through your nose.
And a long breath out through your mouth.
Two more times.
Inhale through the nose.
Exhale,
Softening your shoulders.
And last one,
Take a nice big,
Big inhale.
And a slow,
Slow exhale.
If things feel intense right now,
Gently remind yourself.
This is uncomfortable,
But it's not dangerous.
I can handle this.
Now we'll ground ourselves through the senses.
Let's start by looking around you.
Name five things you can see.
And take your time here.
There's no right or wrong,
Just pick five things you can see with your eyes.
Next,
Notice four things you can feel.
Maybe your clothes.
The chair or surface you're on.
Temperature of the air.
Next,
Listen for three things you can hear.
Near or far,
Loud or soft.
Just name three things that you can hear.
Now notice two things you can smell.
Or simply become aware of the air around you.
And finally,
Bring your awareness to one thing you can taste.
Or just a natural taste in your mouth.
Take a slow breath in.
A long breath out.
You've just brought yourself to the present moment.
Bring your attention to your body.
Notice how your body feels now.
And you can repeat to yourself,
You are here,
You are safe.
You are breathing.
Take a big deep breath in.
And let it go.
And again,
You are here,
You are safe,
You are breathing.
When you're ready,
Gently continue with your day.
This panic button practice is here for you whenever you need.
Thank you and take good care.
