SOS: Get Centred & Soothe Again

This micro-meditation helps us get grounded through simple self-soothing with the breath. A gentle lengthening of the out breath helps us come into our bodies with more of a downregulated nervous system. When anchored to our bodies, we align and centre once again. All this, in the service of getting more aligned and connected with the present moment.

Transcript

You don't have to do anything else right now.

You've carved out this space right now to get more grounded.

Taking a deep breath in and holding it for 5,

4,

3,

2,

1 and exhale,

Relax.

One more time,

In breath through the nose and holding it for 5,

4,

3,

2,

1 and exhale,

Relax.

Maybe there's a mixture of emotions that you can't really put your finger on.

Maybe there's a storm of thoughts,

Unhelpful,

Confusing.

Right here and now,

You are here for you.

We're doing this together.

In this moment,

You are safe.

In your immediate surroundings,

All is well right now.

And we need to remind our bodies and minds of this.

So,

What can be really helpful is to actually engage in the five senses because that actually brings a part of our brain more online so we become more rational,

More grounded,

More connected.

So,

Taking control of your breath by extending your out-breath.

Doing this is really,

Really good.

So just lengthening the out-breath and allowing the in-breath to happen.

And here you are doing two things at the same time.

You're lengthening your out-breath,

Connecting to your breathing and you're listening to what I'm saying right here and now.

What's it like to just notice your out-breath as you extend it and listen to my words at the same time?

You've got this.

Here we are in this moment.

Your breath can be your anchor,

Your point of focus whilst we go through this little practice.

Now take attention to three things that you can hear taking your time,

Allowing the sounds to come to you.

And now notice three things that you are touching.

Take your time tuning into this experience.

What three things am I touching right now?

And now notice five things that you can see around you.

This might seem a simple thing to do but this is so important to help soothe the nervous system,

To help us get more rational,

Grounded and calm again so you can come back to this whenever you need it.

Thank you for doing this for yourself.

You deserve it.

Reviews

Thank you for holding such a soothing space for my being. Your words carried a quiet grace, guiding me back to the stillness of breath — a gentle reminder of the divine peace within this present moment🤍✨🕊️🙏🌻

Happy that I took the 4 minutes for myself and did this meditation to reset my state of mind. Thank you dearly ♥️🙏🏻

Great simple tool to get grounded from the external world, thank you Reuben 🤍

Perfect for unwinding before bed. Thanks Reuben 😴

This is so helpful. Thank you, Reuben 🙏Saving this to my SOS playlist for overwhem ♥️