Grounding: Circuit Breaker

This quick meditation adapts a familiar grounding technique of focusing on the five senses into a micro-meditative practice for when you feel overwhelmed or anxious. What are circuit breakers?
These short meditations provide swift, instant release and relief from the cycles of stress and tension that many of us feel during a hard day at the office. They are specifically designed to break that cycle, without needing to take time out of your day.

Transcript

This circuit breaker uses the senses as a way of grounding you.

In your own time gently drop your chin towards your chest and close your eyes.

Draw your attention to the sound nearest to you.

Are there ongoing sounds like the hum of your computer or a fan or short punctuated sounds like people talking nearby?

Just rest your attention on that sound.

What do you smell?

Perhaps there's a scent from your clothes,

Washing powder or food cooking.

Maybe it's cool,

Clean,

Fresh air.

How do you feel the smell into your body?

Perhaps it's the coolness of the air around the nostrils or mouth.

Maybe the smell of coffee or food triggers salivation in your mouth.

Just notice it whatever it is.

And what can you taste as you breathe it in?

Sweet,

Bitter,

Cool,

Warm air,

Maybe nothing at all.

When you're ready bring your hands up and gently massage a part of your body that feels it's holding tension.

If you're unsure just place your arms across your chest with your hands resting near your collarbones and rotate your shoulders backwards in circles.

Just notice that point of movement and rest your attention there.

Just being aware of where you're touching your body and how sensation changes with that small movement.

In your own time you can open your eyes but with a soft gaze just rest your attention on something you can see.

It may be your arms across your chest,

Might be your feet on the floor,

Floor itself,

Anything affront for you.

All you have to do is look at it,

See it,

Take it in,

Just aware of its proximity to you.

And in your own time you can return to your day.

Reviews

It was very a calming experience, definetly will return it

Helped my brain to become more aware of what's going on now. Thanks a lot!