Hello everyone and welcome.
My name is Jocelyn Bigot and I'm a traditional Usui Reiki Master Practitioner and holistic therapist.
Today,
We're going to use a technique to help you to reduce the level of anxiety you're probably going through right now.
You may be overwhelmed by your emotions or stuck in a constant stream of thoughts.
This technique is about mindfulness and is simply called the 5-4-3-2-1 technique because we're going to use our 5 senses.
To begin,
I invite you by using your eyesight to pay attention to 5 things to look at.
Here and now,
Identify for example the blue sky that you can see,
Saying out loud,
I see.
For example,
I see the blue sky above my head.
I see this plant in front of me.
I see my hands.
I see a book on the table.
I see my sleeping child.
Then,
Using your hearing,
Focus on 4 things that you can hear and say out loud every time I hear.
For example,
I hear a car passing by.
I hear the song of a bird.
I hear the steps of a neighbor walking back home.
I hear my heart beating in my chest.
Now,
Using your sense of touch,
Pay attention to 3 things that you can touch or that you can feel touching you,
Saying I feel.
For example,
I feel my shirt touching my skin.
I feel the wall in front of me on the tips of my fingers.
I feel the necklace around my neck.
Then,
Using your sense of smell,
Saying I smell out loud,
Try to identify 2 orders.
For example,
I smell fresh-cut grass coming from outside.
I smell the perfume on my jacket.
Finally,
Using your sense of taste,
Pay attention to a taste in your mouth.
And if it's too difficult,
Have a sip of water and focus on the taste of the water.
Everything is alright.
You are alright.
And if you feel the need,
You can practice this exercise again and again.
Identify 5 things you can see,
4 things you can hear,
3 things you can touch,
2 things you can smell,
And 1 thing you can taste.
Everything is alright.
You are alright.
