Welcome.
It's Amelia.
Today's meditation is a grounding practice.
It's a 5-4-3-2-1 grounding practice.
Easy to remember.
I'll take you through it.
And when you might want to use this is for yourself.
It's easier to remember.
I've also used it with kids,
Use it with friends.
And any time that you might feel overwhelmed.
Or when you feel like you would like to regulate your nervous system and come back into your body,
Come back into the present moment.
It'll make yourself comfortable.
You can take a seat and you might also want to stand and look around and walk around.
And you'll see what I mean when I take you through this meditation.
So just make yourself comfortable.
You choose stand,
Sit,
Walk around.
So before we begin,
Let's just check in.
How are you feeling?
Notice the breath.
Notice the body,
Notice the physical sensation.
When we check in with the breath,
We have this opportunity to notice,
Am I feeling stressed?
Am I feeling anxious?
Sometimes we can tell because the heart is racing or maybe the breath feels shallow.
Or maybe as you scan the body,
Notice if anything is tight.
Like is there any tightness in the jaw?
Or the forehead,
Or the fists,
Or the hips.
Just notice,
Just check in and maybe shake.
Maybe shake the body,
Shake it out.
You reach the arms up and take a stretch.
And just see how you feel.
You might even bounce up and down if you're standing and feel your feet getting rooted,
Like really getting earthy.
So starting there,
Just getting connected to the body.
The present moment through the physical sensation.
And take a breath in.
And take a breath out.
Do that three more times on your own.
And let your exhale.
Be a little bit longer than your inhale.
With every single cycle of breath.
Maybe noticing if the energy of the body begins to get a little bit softer or not.
Just notice.
You And also giving yourself time and patience.
It can take some time for the body to shift.
Especially if there was any heightened emotions.
Any big reactions?
Of letting yourself.
Just settle in.
Giving yourself the time.
To transition.
From then to this now,
To this present moment.
So I'm going to guide you.
Through noticing five different things in five different ways.
So the first thing I'm going to ask you to do.
Is notice five things that you see.
So I have you look around the room.
Maybe you look around,
Maybe you look up,
Down.
Just notice what you see.
Name five things and say them out loud or say them silently to yourself.
Now notice four things that you feel.
It can be physically in your body.
It can be the temperature in the room.
Four things that you feel.
Now notice three things that you hear.
One of them might be the sound of my voice.
Notice three things that you hear.
Notice two things you smell.
And notice one thing.
You can taste.
And what did you notice?
What were the five things that you saw?
Of four things that you feel.
Three things that you hear.
Two things that you smell.
And one thing that you taste.
And just check in.
How do you feel after that practice?
So if you would like,
You can stay here and breathe a little bit longer.
Whether you're sitting,
Standing,
Or maybe slowly walking.
And take some time to stay in the present moment.
Through this exercise,
Through noticing 5,
4,
3,
2,
1,
The things that you notice.
Gives the mind an anchor.
And anchor back to the body.
And anchor back to the present moment.
And through this anchor,
It can regulate the nervous system.
Give you the sense of grounding.
Stability.
And just maybe giving it a little bit of calm.
A little bit of a reset.
Before you return back into your situation.
And you return back grounded.
And knowing that any time if you're feeling like you're being pulled out.
Being pulled out of your calm,
Being pulled out of equanimity.
Consider using this grounding exercise.
Starting with the five things that you see.
Thank you for joining me today.
I look forward to having you join me in the next video,
In the next meditation.
Namaste.
