Hi there.
If you've reached this meditation,
You're probably feeling anxious,
Panicked,
Overwhelmed.
So,
If you can.
.
.
Find a comfortable position and stick with me for at least just a couple of minutes so we can help you de-escalate and ground.
This is the breathwork version of the 5-4-3-2-1 grounding method.
This is to help you with anchoring yourself back into your body,
Being in the present moment,
Finding clarity.
You can do this seated,
You can do this standing,
Wherever you're at,
But I just want you to feel into your body.
Feel your feet flat on the ground.
If you're standing,
If you're sitting.
Feel the earth supporting you.
Take slow,
Deep breaths in through your nose,
Filling your belly with air.
It's important here that you don't breathe into your chest.
It will have the counter effect here.
Breathe into the belly.
And as you exhale,
Open your mouth and let the breath sigh out,
But slowly.
Let's take two more deep breaths,
Slow breaths.
Allowing your shoulders to drop away from your ears.
Filling up your belly with air.
And slowly exhaling from your mouth.
You're gonna softly open your eyes and I want you to look around your space.
Again,
Slow inhale,
Complete exhale.
And I want you to name five things you see around you right now.
Pick objects that are neutral or calm.
Like a lamp.
Floor tile.
Taking a breath after each object to spot.
Now come back and bring your awareness to your body.
And your physical connection to the room you're in.
Taking another deep breath in,
Letting it out fully.
Begin to notice four things you can feel or touch.
Maybe it's the fabric of your clothes.
The solid ground beneath your feet,
The air on your skin.
Chair supporting you.
Breathe slowly as you begin to touch each texture.
Let your eyes soften or close completely if it feels safe enough.
Taking one gentle breath in and a slow,
Full exhale out.
Listen closely and identify the three things you can hear outside of your body.
Maybe it's the home of an appliance.
Distant traffic.
As you probably just heard the motorcycle drive by.
The sound of my voice.
The ceiling fan,
Traffic outside.
Taking a breath between each of these sounds.
Now draw your attention to the air passing through your nose,
Taking in that slow,
Deep inhale.
What are two things that you can smell within your environment?
Can you spot the laundry?
Coffee.
Even if it's just a neutral scent.
But if it's difficult and nothing's present,
Imagine a scent that brings you comfort.
Other two favorite candle,
Favorite lotion.
And exhale slowly.
Now bring your focus inward towards your mouth.
Take one final deep breath in.
And notice one thing you can taste,
Whether it's the lingering taste of a drink,
Toothpaste,
Or just a natural taste in your mouth.
And if this one's difficult for you too,
Then what's your favorite flavor?
Chocolate or ice cream.
Or something you wish you could be tasting right now instead.
Take a moment.
You're doing great.
Go ahead and finish with one final deep breath,
Filling your belly.
Long and slow.
Exhaling through the mouth.
A gentle reminder that right now in this moment.
You are safe.
Please feel free to come back to this as many times as you need to until you start to feel less anxious.
