Take a moment to arrive.
Let go of whatever you were just doing and just allow yourself to be fully here.
There's nowhere else you need to be right now.
Nothing else you need to do.
Just be here in this moment.
Find a comfortable spot,
Either sitting or lying down,
And let your body settle.
You can close your eyes if that feels comfortable or simply soften your gaze.
Now take a deep breath in through the nose and exhale slowly.
Now let's press pause.
We're going to be using a technique called box breathing to help you ground yourself and just quiet your mind.
And it's simple but powerful.
Now here's how it works.
So you'll inhale through your nose for four seconds.
You'll hold your breath for four seconds.
Exhale through your mouth for four seconds.
And then you'll hold again for four seconds.
So a box for breathing.
All right,
Let's begin.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
One more.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
You can keep going at your own pace.
Feel your breath slowing down.
Feel your body relaxing.
With each cycle,
Just let yourself settle a little more.
Starting to breathe normally.
We're going to do a grounding technique.
It's the 5-4-3-2-1 senses.
So let's ground ourselves by just reconnecting to the present moment through your senses.
This technique just helps to quiet a racing mind by bringing your awareness back to the present moment.
To your body and the here and now.
So notice five things you can see around you.
Maybe it's the light in the room,
The texture of a wall,
Or the colors around you.
Just observe them without judgment.
Five things.
Now notice four things you can feel.
Maybe it's the surface you're sitting on,
The air on your skin,
Your hands resting in your lap.
Maybe your own skin.
I personally like that one.
Now notice three things you can hear.
Maybe it's the hum of a fan,
Some distant voices,
Or the sound of your own breath.
Just listen.
Notice two things you can smell.
But if nothing comes to mind,
That's okay.
Just notice the air around you.
And then last one.
Just notice one thing you can taste.
Hopefully it's not bad if you just woke up in the morning.
Maybe it's the aftertaste of a drink or just the neutral taste in your mouth,
Honestly.
And just know that this moment is real.
This moment is yours.
You are here.
And you are grounded.
Now take one last deep breath in as we close this out.
And exhale slowly,
Let everything go.
When you're ready,
Gently open your eyes.
As you move on with the rest of your day,
Just keep being you.
Stay present.
And stay humble.
Thank you.
Thank you.
Thank you.
