4-Minute Gratitude Grounding

Any given moment is rarely that bad or that unbearable - rather worry about the future or perseverating on the past is what keeps us feeling stuck. If we can practice being present & move out of emotional numbness that comes with being in survival mode, we can learn to actually enjoy & be grateful for this life.

Transcript

Relax into a comfortable position and take a few deep breaths.

Listen to my voice as you tune into your body.

Notice your heartbeat in your chest.

How does the surface feel that you are sitting on?

Can you feel your clothes on your skin?

Focus on your feet.

Can you feel the blood flowing down to each of your toes?

Move up to your legs.

Notice the energy moving through your body.

Breathe deeply through your nose,

Filling your stomach with air.

And slowly exhale like you are breathing through a straw.

Slow down.

There is no judgment here.

Just a gentle curiosity and exploration of your body.

Move your focus up to your chest.

When you breathe in deeply,

Do you notice how your lungs fill to the brim with air?

Let's take a second to just breathe.

Gently invite your mind back to the present moment.

Do a couple neck rolls,

Two to the right,

Two to the left.

Gently release any tension you may be holding there.

It's okay and normal for your mind to wander.

Try to avoid getting frustrated.

Simply notice when you drift away from this moment and redirect your mind back.

Look around.

Point out five colors you see.

Now tune in with your ears.

What are four things you can hear?

Relax your hands and feel around you.

Name three things you can feel.

What do you smell?

Do you notice a flavor lingering on your taste buds?

You are now grounded in the present moment completely.

Rarely is anything in this moment truly that awful.

When you get caught up in the past or start worrying about the future,

The beauty of this moment is lost.

Let's take a second and just breathe.

Sit quietly and reflect on all you have to be thankful for.

You are now grounded in the present moment completely.

Rarely is anything in this moment truly that awful.

When you get caught up in the past or start worrying about the future,