Welcome.
This is Mariah Paternoza and this is a practice as first aid in case of anxiety.
I know from past experience that when you're feeling anxious or feel an onset of a panic attack that focusing on your breath can actually be very challenging.
So this is a practice where you bring your awareness more outside of yourself before you allow yourself to settle into your body.
Take a moment to sit however you'd like to sit,
Just making yourself comfortable.
And even if you're lying down,
It will be fine to allow your eyes to stay open.
And I see if you can identify five different objects that you're seeing around you and identify each object by noticing it and naming it inside your mind.
Table,
Chair,
Lamp,
And so on.
Now notice five different objects,
Five other objects,
And again,
Notice them and name them in your mind.
And then once again,
Five different objects,
Five that you haven't named before,
Notice them and name them in your mind.
Now if you're comfortable,
Close your eyes.
If you prefer,
Keep them open.
That's perfectly fine.
Can you identify five different sounds around you?
And just like you did before,
Notice the sound,
Name it in your mind.
Five different ones.
Notice if there are five more sounds to identify different from what you've already noticed.
Now bring your attention to your body.
Can you feel where your hands are?
Can you feel where your feet are?
Can you feel where your sits bones are?
Can you feel if your hands are warm or cold?
Can you identify any other sensation inside your body or something that is touching your skin like your clothes or the breeze of your happen to be outside or if the air conditioning is running.
And then again,
Can you feel your hands?
Where do they touch your body?
Where are they resting?
Can you feel your feet?
What are they touching?
Can you feel your seats on the surface you're sitting on?
Can you feel the temperature of your hands?
Are they warm or cold?
What other physical sensations are you aware of?
Is there any discomfort anywhere?
Just notice it,
Name it without getting dragged into it.
Without lingering anywhere,
Just name it and moving on to the next thing that you are aware of.
Just like you did with the objects in the room and the sounds around you.
Can you identify a part of your body that feels completely neutral?
Maybe the tip of your nose or your right little toe.
So in the midst of the turmoil of your anxiety,
There are parts of you that are actually quiet and at ease.
So let's say you pick your right foot.
Every time you feel another wave of overwhelm,
Of anxiety coming up,
Bring your attention to your foot.
Using that as an anchor to weather the storm.
Take a deep breath in if you can and then let it go with a sigh out through the mouth.
I do that a few more times.
Inhale and let it go.
Another time inhale and release as you exhale.
Repeat this practice as often as you need.
May this practice be of benefit to you and help you to find some calmness in the midst of anxiety.
