Welcome to Chill with Jill.
In this session I'll help you relax and rebalance your nervous system using the popular five things technique.
If this doesn't work for you the first time through,
No worries.
Even if you've used this technique before,
Try not to have any expectations today at this moment.
And it's important to only do what is helpful for you at this specific moment.
Take some pressure off and only do what is helpful for you right now.
Go ahead and settle in wherever you are.
You can be standing seated,
It's up to you.
Start to notice your breath without making any changes.
No changes to your breath.
Just notice.
If it's difficult for you to notice your breath,
It may help to place a hand on your chest,
A hand on your belly,
Or even both hands completely up to you.
See what feels good for you.
When you're ready go ahead and take an inhale and an exhale and notice.
Take another inhale and exhale and if you're comfortable take another inhale and exhale just a little slower.
Your mouth can be open or have your lips pursed.
Whatever feels familiar,
Whatever feels safe at this moment.
And now if you're able,
Continue to slow your inhale and your exhale for another five breaths.
And if noticing and changing your breath brings discomfort,
No worries.
Don't change your breath.
If you're comfortable,
Continue slowing your breath.
And now for the next part of this session you can continue to stand or sit or move around.
It's your choice.
I'm gonna have you focus on a few things and there will be silence in between.
If your mind wanders,
No worries.
Be easy on yourself and gently bring your attention back.
Now go ahead and look around you and name five things that you can see.
You can name the items out loud or to yourself.
Five things that you can see.
Now look around and notice four things that you can touch or feel.
Four things that you can touch or feel.
And now take your attention to three things that you can hear.
What can you hear?
And notice two things that you can smell or imagine your two favorite smells.
And now notice one taste or think of your favorite taste.
One taste.
And now see how you feel about noticing your breath.
Is your breath slower,
More calm,
Maybe more comfortable?
And if not,
No worries.
And now see how it feels to inhale and hold for just a second and then exhale loosening your jaw.
Maybe even letting the jaw hang,
Lips slightly separated.
Take another slow,
Soft,
Easy inhale and let it go when you are ready.
Then take a moment and see if you are in your desired state or close to it.
Are you feeling how you want to feel?
If not,
Go ahead and repeat the session and be curious what happens next time.
Finding calm,
Clarity,
And ease when you're able to.
