Think meditation is hard?
Do me a favor.
Take a slow,
Deep breath in.
And now breathe out.
Congratulations.
You just meditated.
Hi,
I'm Crystal Joukowsky,
And this is Breathe In,
Breathe Out,
A weekly mindfulness and meditation podcast for anyone ready to own their own shit and find a little peace while doing it.
Hello and welcome back to Breathe In,
Breathe Out.
I'm Crystal Joukowsky,
And as always,
I am so glad that you're here.
We are coming into full swing with the holidays.
And because of that and all of the craziness that happens,
I think we tend to get lost in the moment and lost in the hustle bustle,
The craziness that's going on.
And we forget to ground and center and just be present here in the moment.
So this week,
I thought that I would share with you a commonly known meditation,
If you will,
On becoming more present and gifting yourself a moment of here and now.
So this is like a five,
Four,
Three,
Two,
One exercise.
And it's all about your senses.
First thing you do is take a nice deep breath.
Be present to that breath and how it feels when it goes in through your nose and out through your mouth.
When you're done with that breath,
You're going to look around.
You're going to look for five things that you can see.
Speak them out loud.
I see a bird,
I see a car.
What do you see?
List five things.
If you want to list more,
Feel free.
The next one is four.
Pay attention and notice four things that you can feel.
Maybe you feel your feet snug in their shoes.
Maybe you feel your jacket embracing you and keeping you warm.
Maybe you feel a surface that you're laying on while you take a moment out from the day.
Four things that you can feel.
And then three.
What three things can you hear right now?
Maybe you hear the heater turning on,
A car driving by,
Your tummy rumbling because you're hungry.
What three things can you hear?
And then two,
Two things that you can smell.
You smell the dirt in the plant by your head.
You smell coffee,
Lotion or cologne.
What two things can you smell right now?
And then finally,
Taste.
In this moment right here right now,
What can you taste?
Is it simply saliva?
Or the toothpaste from brushing your teeth this morning?
If you can't think of anything that you can taste,
Maybe list your favorite thing to taste and see if you can taste it just by thinking of it.
When you're done,
Take a nice deep breath again,
Feeling it go in through your nose and out through your mouth.
Then open your eyes and go on with your day.
There's a beautiful thing where you can do it quickly or you can take a longer amount of time to really connect with your space.
Regardless it's an opportunity to take a break from the crazy everything that's going on.
Do it often,
As often as you feel you need.
I hope that this becomes one of those things that just helps you forever.
Simple and easy connecting.
5,
4,
3,
2,
1 eyes,
Feeling,
Hearing,
Smelling,
Taste.
Take care of yourselves and I'll see you next time here on Breathe In,
Breathe Out.
I hope this moment of self-care and healing brought you some hope and peace.
I'm Crystal Dikowski on Instagram,
Facebook and YouTube and I hope you check us out and follow along for more content coming soon.
I look forward to being with you again here on Breathe In,
Breathe Out.
Until next time,
Take care.
