I want you to focus on the sound of my voice.
You are going to be okay.
You are safe right now.
I'm going to guide you through a very simple meditation that will focus your senses away from that feeling of panic.
We need to interrupt that focus that your mind has so that your body can settle down and that will let your body and your mind realize that you are alright,
That the danger has passed.
Wherever you are,
Just take a moment to sit down,
Either in a chair or on the floor,
Wherever you're comfortable and safe.
It might help to put your back against a wall to support you.
Take a deep breath in and slowly release it out.
And another in and out.
And one more in and out.
Now let your breath return to normal.
If you feel comfortable doing so,
You can close your eyes or you can pick a spot near you that you can just rest your gaze on.
Don't have to stare at it or focus really hard,
Just one spot that you can let your gaze rest.
I want you to picture your favorite mug,
Or if you don't have a favorite,
The last mug that you drank from.
Pull up a picture of that mug in your mind's eye.
Or if visualizing isn't a strong skill for you,
You might simply hold the concept of mug in your mind and list its attributes as we work through this focus exercise.
That's okay.
Whatever works best for you.
Just focus on your mug.
What color is the mug?
Be specific.
Is it bright white or cream colored?
Is it pale blue or turquoise or cherry red or burgundy?
Hold the color in your mind.
Does it have a logo or a picture or a pattern on it?
Or is it a solid color?
Hold on to those details for a moment.
Imagine that you are holding the mug in both hands now.
Maybe cupped in both hands,
Or you're holding the handle with one hand while your other hand is resting on the side or the bottom.
How big is your mug?
How heavy is it?
Does it feel heavy or is it light in your hand?
Does it feel sturdy or fragile?
Does it have thick walls or thin walls?
Is it a straight up and down cylinder or maybe it's a whole different shape?
Feel the mug in your hands.
Feel its size and its shape and its weight.
What is the mug's texture?
What material is it made out of?
Is it a manufactured ceramic or a handmade pottery?
Is it made out of some sort of metal or glass?
Is it smooth or a little bit rough to the touch?
Keep feeling that mug in your hand,
Its size and its weight and its shape,
Its material and its texture.
What do you like to drink from your mug?
Imagine that beverage is in your mug now as you hold it in both hands.
Is it a hot drink or a cold one?
Can you feel the temperature of the beverage through the mug?
What color is the drink?
A dark brown coffee or hot chocolate or a lighter brown of a coffee with just the right amount of milk that you like.
Is it the black or brown or green of tea,
Translucent or flavored with milk,
Dark or medium or very pale in color?
Perhaps it is simply clear,
Cold water.
Picture whatever it is that you like to drink from this mug.
Keep holding that mug and feeling its weight,
Its texture,
Its temperature.
Picture the color of the mug,
The color of the beverage inside.
What does your beverage smell like?
Are there tendrils of steam coming from the drink in your favorite mug that you're holding in your hands?
Do you smell any spices,
The roasted sharp scent of coffee,
The bright scent of tea by itself or flavored in a particular way?
What does your favorite drink in your favorite mug smell like?
Keep holding your mug and feeling its weight in your hands,
Its texture,
Its temperature.
What does your favorite beverage in your favorite mug taste like?
Sweet,
Rich,
Bitter,
Spicy,
Refreshing,
Cool,
Complex,
Simple.
How would you describe that flavor?
Can you imagine the drink on your tongue,
The taste and temperature and texture?
Hold on now to the look and feel and smell and taste for as long as you need to.
I find in particular that I like to focus on textures,
Imagining them under my fingertips.
Take your time.
Let your focus linger on whatever gives you comfort.
You can stay here as long as you need to.
Be gentle with yourself when it's time to get up again.
Take your time.
Maybe you're at home right now and you can go and get your mug,
Hold it in your hands out in the real world,
Pour your favorite drink into it.
Or know that at some point you can return to where the mug is and enjoy it.
You can enjoy the feeling of the mug in your hand,
The sound of the drink as you pour,
And its look and scent and taste.
Simple pleasures are there for you in the world,
No matter how stressful a moment might feel.
When you are ready,
You can return your attention to your body.
You are present in the world.
You are okay.
You are safe.
