Hello and welcome.
This is a meditation to help you feel grounded where you are.
If you're feeling anxious,
Fearful,
Uncertain,
Or your mind is taking you to places you don't want to go,
Take two short breaths in,
And slowly breathe out,
Like you're breathing through a straw.
I invite you to do that again.
Two short breaths in,
And a slow exhale until your lungs are empty.
Let's try that one more time,
If it feels good to you.
You're welcome to keep that breath pattern,
Or find a more calming breath pattern that works for you,
As you find a position that feels good for your body.
Remember,
You can move in this meditation at any time,
And you can keep both your eyes open,
Closed,
Or have a soft gaze downward.
You are your own expert.
As we enter into the meditation,
I invite you to keep the pattern of two short breaths in,
And one long breath out.
Or,
If it feels better to you,
Let the breath do what it wants,
Once you find yourself feeling more calm.
Let's take a look at the space that you're in,
Making a mental list of five things you can see.
As you look around,
Repeat them back to you in your mind.
We aren't going to do anything about them.
We're just going to notice them.
Next,
Let's notice four things you can hear.
Repeat them back to yourself in your mind,
While noticing the breathing pattern you've chosen,
Whether it's two short inhales in with a long exhale,
Or your own natural breath.
Now,
Let's notice three things you can touch.
Repeat them back to yourself mentally,
Touching them if you like,
Or leaving your hands relaxed in your lap.
Are there two things that you can smell?
You're not going to label them as good or bad.
Just repeat those two things to yourself in your mind,
As you notice your breath.
What's one thing that you can taste?
If it's nothing or neutral,
That's okay too.
Just notice your breath moving in through your mouth or your nose,
And back out again.
If you are feeling grounded where you are,
Take a few moments more to let your breath find its normal rhythm,
Before you continue with your day.
If you are still feeling ungrounded,
You can repeat this practice,
Or focus on the two short inhales and one long exhale.
This is known as the deep physiological sigh,
And is our body's natural way to help us find a state of calm when we are upset in any way.
You can use this anytime,
Anywhere.
It can help you calm your brain,
Body,
And breath,
Help bringing them back into alignment,
So you feel ready for whatever comes next in your day.
I hope that this short meditation supported you to feel more grounded in this moment.
You can return to this practice anytime you need.
Continue to take good care of yourself.
Bye for now.
