In the next couple of minutes I will ask you to do a few things and if you follow my instructions you will release the tension and anxiety you are currently feeling.
This exercise is best done sitting down or standing up.
Make sure that you are in a comfortable position before we begin.
Let's start with a simple breathing exercise called 3-6-3.
Follow my lead.
Inhale as I count to 3.
Now hold your breath until I count to 6.
And exhale slowly.
Okay let's do it again.
Inhale 1-2-3.
Hold your breath 1-2-3-4-5-6.
Exhale 1-2-3.
Excellent.
One more time.
Inhale hold your breath.
And exhale 1-2-3.
Great.
Now extend both your arms in front of you and slightly bend your elbows.
Relax both your wrists and allow your hands to hang.
Now shake both your hands until I tell you to stop.
Keep shaking,
Keep shaking.
Okay now stop but keep your hands in front of you.
Focus on your hands and fingers and feel whatever is going on there.
Excellent.
Now one more time.
Shake your hands.
And stop.
Put your hands down,
Releasing them to a position that comes naturally to them.
We're going to do some more breathing now.
Inhale as I count to 3.
1-2-3.
Hold your breath until I tell you to release.
1-2-3-4-5-6-7-8.
And exhale.
One more time.
Inhale 1-2-3.
Hold your breath.
5-6-7-8.
And exhale 1-2-3.
One more time.
Inhale 1-2-3.
Hold 1-2-3-4-5-6-7-8.
And exhale.
Now a slight change of pace.
If your eyes are closed,
Please open them for just a few seconds.
Look around you and name the first 5 objects that you can see.
If you're alone you can do it out loud too.
Don't choose,
Just name quickly.
Ok,
Now take a deep breath and hold until I tell you to release.
And exhale.
You can close your eyes if you haven't done it already.
Focus on your body and list first 4 sensations that you notice.
Take a deep breath in.
Hold until I count to 3 and then release.
1-2-3 and release.
Listen without removing your headphones if you're wearing them and list 3 different sounds that you hear.
Inhale and count with me silently.
1-2-3 and exhale.
Name 2 things that you can smell right now.
If you're lucky enough to be in a smell neutral zone,
Think about the smell of freshly baked cookies.
Now think about your favorite perfume.
Ok,
Let's breathe a little bit.
Inhale.
Hold.
And exhale.
Focus on the inside of your mouth and tell me what you're tasting.
Excellent.
Focus on your feet.
If you're wearing shoes,
Feel the shoes embracing your feet on all sides.
If you're barefoot,
Feel the floor with the soles of your feet.
List whatever it is that you're feeling.
Is the floor hot or cold?
Do you feel any sensations in your feet?
Are you comfortable?
Press your feet firmly against the floor.
If you're standing up,
Bend your knees slightly and add some extra pressure.
More.
More pressure.
Now feel the firmness of the floor below you.
Move your focus to your chest and notice what's happening there.
What is your heartbeat like?
What about your breathing?
What other sensations do you feel?
Move your focus to your abdomen and do the same.
Just list whatever it is that you're feeling.
I asked you to check in with your chest and your abdomen.
Choose the more tense of the two areas and put your hand there.
Don't put your hand over your clothes but directly on your skin.
Feel the warmth of your palms and notice how it's dispersing all the tension that you're feeling inside.
Focus on the warmth for a little while.
When your mind wanders,
Just gently bring it to the warmth and your hand touching your body.
What do you need right now?
We are going to do one more task.
Keep your hand on your body and inhale deeply.
Hold one,
Two,
Three and exhale.
Let's do it again.
Inhale.
Hold.
And exhale.
And exhale.
And one more time.
Inhale slowly.
Now hold.
And exhale.
Good job.
Before we end this exercise,
I want you to leave with a note to self.
Say one short and kind thing to yourself.
If you can't think of anything,
May you be well will do just fine.
Whenever you're ready,
You may open your eyes and continue with your day.
Take care of yourself.
