Simple meditation for calming down using the five,
Four,
Three,
Two,
One technique.
We are going to do a simple straightforward technique to relax,
To ground you during moments of chaos to center you so that you can think to anchor you so that you can start to fall asleep.
Welcome,
Lauren here,
Welcome to this calming meditation.
The 5-4-3-2-1 technique encourages you to focus on your senses to help bring you back.
To the present moment.
Where life exists.
Where feelings are felt.
Where you are now.
We begin now.
We let the past go we plan.
For the future.
By being in the present.
Begin by getting comfortable and choose whether you would like to be seated or lying down.
Sit down or lie down comfortably and we will begin.
Eyes closed,
Gently.
And breathe.
Breathe in deeply through your nose and exhale slowly through your mouth.
In this practice,
We suggest breathing in through your nose and breathing out through your mouth.
But.
.
.
Do what suits you.
Feel free to adjust this practice.
So it suits you,
Because you matter.
In this meditation we suggest Breathing in through the nose and out through the mouth.
You can follow this pattern or Breathe as it.
Breathe in through the nose,
Exhale slowly through the mouth.
Breathe in through the nose.
Exhale.
Exhale through the mouth.
Inhale.
.
.
Exile.
Inhale exhale feel the power of breath.
You are okay.
You can do this.
Now,
We will begin with the 5-4.
Three two one exercise This will help you refocus your mind and calm any possible racing thoughts.
Five things you can say.
Open your eyes and take a moment to observe your surroundings.
In your mind's eye.
In your imagination.
Open your eyes.
And take a moment to imagine yourself observing your surroundings.
Imagine.
Notice in your mind's eye five things you can see.
In your imagination.
Fish rice.
Perhaps in your imagination you can see a beautiful lamp.
Perhaps a beautiful sunset?
Perhaps a majestic mountain.
Perhaps a favourite book?
Perhaps the colour of the walls?
Perhaps flowers.
Look for five things you can visualise.
Take in the detail.
What do they truly.
.
.
Look like.
What detail can you see?
Look at the first.
Item?
Concentrate.
Focus.
Second item.
Explore.
The liberation.
Be kind to yourself.
Third,
Item.
Allow this process.
Sometimes concentration comes easily.
Other times not so.
Be kind to yourself through this process.
Third thing you can say.
Fourth,
Relax your body.
Your whole body.
Arms,
Legs,
Feet,
Hands,
Face.
Now bring your attention to four things you can feel.
Or you imagine feeling.
You can use your mind to create.
You could focus on how the fabric of your clothes feels.
Or the surface just beneath you,
Perhaps a chair,
Perhaps your bed.
Perhaps you could focus on.
.
.
The temperature of the air.
Upon your skin.
Notice how these sensations feel.
Or you can imagine.
Feelings.
How you feel when you are running in the wind.
How you feel when you watch a sunset.
How you feel when you watch a beautiful tree sway in the wind.
Explore feelings.
Think of four things you can feel or four experiences you can feel.
Deliberate,
Focus,
Concentrate,
Because you can.
Relax your body.
Now three things you can hear.
These can be things you can actually hear.
Or you can imagine that you are hearing these things.
Perhaps you can actually hear the hum of a fan.
Perhaps a bird?
Perhaps a dog barking?
Perhaps distant traffic.
Three things or you can imagine Perhaps you can imagine hearing the swaying of a tree.
Perhaps you can imagine listening to a storm.
Perhaps you can imagine listening to the ocean,
Waves of the ocean.
Your mind is incredibly powerful.
Use your mind.
Use your mind to imagine,
To visualize,
To relax,
And to reset your nervous system.
Relax your body.
Arms,
Legs,
Feet,
Hands.
Now.
.
.
Two things you can smell.
Two,
Things you can smell.
Breathe.
Now these can be two things you can actually smell right now or you can imagine.
Smelling.
Drawing in aroma.
You might be able to imagine a fresh coffee,
A flower,
Or the earth after rain.
Perhaps you like oils,
Essential oils,
Perhaps lavender.
Or sandalwood.
You can imagine.
Or you can take smells you can actually smell right now You are the creator here.
Be the creator.
You can create.
The ambience within.
Your mind.
Finally,
Finally,
Things you can taste,
Either imagined or real.
Imagine.
One thing you can taste.
Or perhaps right now you can taste the air.
Imagined or real sensation.
Now take a moment to return to your breath.
Inhale deeply through the nose and exhale slowly through your mouth.
Let any tension melt away with each breath.
This is a practice,
Sometimes this practice can come easily,
Sometimes not so.
Allow the practice you have now.
You have the infinite ability to create.
Your mindful space.
To create resilience.
To make healing happen.
To make decisions to let go.
You can do that.
It requires practice.
And and kindness.
Settle into this state,
This calm state,
Take a moment to reflect on how you feel.
Now.
Compared to when you started.
Acknowledge any sensations of peace.
Or relaxation.
No matter how small.
No matter how large.
Relax,
Release your body Focus on relaxing your body gently,
Slowly,
Systematically.
Work from your head.
Your toes.
Using this script,
Relax head,
Shoulders,
Arms,
Fingers,
Back.
Hips,
Legs,
Upper legs,
Lower legs,
Feet.
Continue to relax relax your body.
And then in your mind.
Continue.
Imagine each part of your body and go to that part and release it.
Gently.
Lovingly,
With acceptance.
Acceptance for the world around you right now.
And acceptance for your power.
To create your inner self.
No matter what.
Really?
Relax.
Accept.
Gently.
Lovingly,
With acceptance.
Acceptance for the world around you right now.
And acceptance for your power.
To create your inner self.
No matter what.
Roulette.
Release.
Accept.
