As parents,
When we get dysregulated,
Angry or anxious,
We seek to be the adult in the situation.
Fear is a technique that can bring us from heightened to grounded,
So that we can regain our composure before we go back and repair our connection with our children.
Don't worry about getting still or sitting down just yet.
You can be listening to this while you move your body around,
Pacing in your safe space or go outside.
We are going to go through the 5,
4,
3,
2,
1 technique together.
We will purposefully take in the details of your surroundings using each of your senses.
Take the small details that your mind usually will tune out.
Let's gently reconnect your surroundings to anchor you into the present moment.
5.
What are the 5 things you can see?
Look around and notice 5 things in your immediate environment.
Say them to yourself.
Perhaps it's the colour of the walls,
The shape of a nearby object or the way the light falls in the room.
Let your eyes rest on each for a moment as you breathe easily.
4.
What are the 4 things you can feel?
Shift your focus to touch.
What sensations are you feeling?
Maybe the feeling of your feet on the ground or the fabric of your clothes against your skin.
Take a slow out-breath as you feel each feeling.
3.
What are the 3 things you can hear?
It could be the hum of an appliance.
Distant traffic or even the sound of your own breathing.
Stay with one sound for a few breaths before moving to the next.
2.
What are 2 things you can smell?
Perhaps it's the fresh scent of the air or a lingering fragrance in your space.
Or you may note that you smell nothing at all.
Rest here and take in the senses around you.
1.
What is the 1 thing you can taste?
Focus on the 1 taste.
Perhaps the hint of coffee or tea you just had or the neutral taste in your mouth.
Name that taste for yourself.
Sweet,
Bitter,
Sour or spicy.
Or it could be nothing.
Now by this point,
You may start to feel more present and your dysregulated feelings may have lessened.
If so,
You may like to find a comfortable spot to sit or lie down.
But if not,
Pause the recording now and repeat the process of 5,
4,
3,
2,
1 again.
And join us once you start to feel the dysregulated feelings have dissipated.
Taking a rest here,
Let's settle in with our anchor.
Shanti Hum As you breathe softly and easily,
Begin to silently repeat the mantra Shanti Hum to yourself.
Shanti Hum is Sanskrit for I am Peace.
Feel the sound of Shanti Hum resonate through your body as you repeat it softly with your breath.
When thoughts come into your mind,
Simply acknowledge them without judgement.
And each time slowly returning to your mantra Shanti Hum.
I will watch the clock for you now so you can have this moment to yourself.
And when you hear my voice again,
I will guide you slowly back into your day.
Slowly inhale through your nose and exhale fully through your mouth.
Gently move your fingers and toes.
And start to feel your body against the fabric,
The seat you are in or the bed you are on.
When you are ready,
Open your eyes slowly as you breathe effortlessly.
Taking a moment to see your surroundings again.
I hope this meditation has brought you a sense of peace.
And remember,
Whenever you get dysregulated in your daily life,
You can return to the 5-4-3-2-1 technique.
And this meditation with Shanti Hum whenever you need it.
