If you're feeling anxious right now,
Take in a nice deep breath through the nose and ever so slowly just allow it to be released through the nose as controlled as you can.
And again,
Taking in a nice deep breath through the nose,
Calm and controlled,
And slowly releasing it as calmly as you can.
And I want you right now,
Wherever you are,
To make sure both of your feet are pressed firmly on the ground.
If you can remove your shoes all the better,
But make sure your feet are fully connected to the ground.
Focus on where your heels connect,
The sides of your soles,
The balls of your feet,
And even your toes.
Press them into the ground.
Focus all your attention on your feet pressed into the ground.
As you feel that connection,
Once more I want you to take in a nice slow deliberate inhale and a slow deliberate exhale.
Come back to your feet once more,
Making sure they are still completely connected to the ground.
And if you still feel anxious,
I want you for a moment to take a look around the room and think of something that you can see.
You don't have to label it,
Just stare at it.
The shape,
The color,
Just notice what it is that's really visual about that thing.
And now I want you to bring your attention to anything you can hear.
Stay focused on whatever it is.
Sound of traffic,
A bird,
Dog,
Anything.
Just focus on the noise.
Now I want you to take a nice inhale and notice if there's anything you can smell.
Maybe you can smell something cooking,
Maybe you can smell some perfume,
Maybe you can smell freshly cut grass.
And if you can't notice a smell right now,
Imagine that you're inhaling your favorite smell,
Whatever that is.
And now I want you to notice or focus on something you could taste.
So if you do have a taste in your mouth,
Totally fine,
Just bring your awareness to it.
If you can't taste anything right now,
Imagine that you are about to bite into a juicy apple,
Pear,
Your favorite bit of food,
Whatever it is.
I just want you to imagine the sensation of that in your mouth,
How it would feel.
Notice that your mouth will water.
And finally,
I want you to notice something you can feel.
So maybe feel an item of your clothing between your finger and your thumb.
Maybe notice the chair that you're sat on.
Anything that's tactile.
I want you to just feel it.
Just allow your hand to just run over whatever it is.
Just feeling the texture and the sensation of touching it.
And then I want you to come back once more and notice your feet still planted firmly on the ground.
And notice how much calmer you feel.
Notice how much more in control you are.
Have a beautiful day.
