Mindful Moment Meditation To Overcome Overwhelm

This short practice is designed to provide quick relief from stress, anxiety and overwhelm. By engaging your senses using the 5-4-3-2-1 mindfulness technique, your body's relaxation response will be initiated and you will feel calmer and more grounded in just 6 minutes.

Transcript

Hello, My friends, And welcome to this mindful moment meditation. Perhaps you've chosen this meditation because you're feeling overwhelmed or stuck in a spiral of overthinking that's likely causing debilitating stress or anxiety. Let's work through that together now. Take a deep breath in through the nose and sigh it out through the mouth. If possible, Find a comfortable seated position with a view overlooking nature or the outdoors. If that isn't possible right now, That's okay. Any space you're in is just fine. Take another deep breath in. Really slow down the breath here. Release it slowly. Once more, Deep breath in and slow breath out. Take a look around you and notice five colors you can see. It could be the color of the walls, An item on a desk, Maybe the leaves on the tree outside. Simply observe and name five different colors you can see in your mind or out loud. Now notice four things you can physically feel. Perhaps this is your breath moving in and out of your body. Maybe it's the seat beneath you or a cool breeze. Just observe without trying to change anything. Next, Notice three things that you can hear. The wind rustling through the trees, The hum of electronics, Anything that you can hear right now. Simply listen and take note. Now name two things you can smell. Sometimes when we've been in a space for a while, We feel like we can't smell anything. You might need to be creative here. Perhaps there's a candle in your space that you could pick up and smell. Maybe there's a musty quality to the air you're in that has a smell of its own. Simply notice any smell, Good, Bad, Or otherwise and observe. Lastly, Notice one thing you can taste. If you have a cup of tea or coffee with you, Now is a great time to take a mindful sip and truly savor the flavor. If not, Perhaps you're noticing the taste of your own mouth. Is it maybe your toothpaste or a stale taste from your last meal or drink? Just take note. Now gently close your eyes or soften your gaze. Place one hand over your heart and one over your belly. Feel the rise and fall of your chest and belly beneath your hands. Notice the cool sensation of the breath on your nostrils as you inhale and the warmth as you exhale. Take a few deep breaths here, Observing the motions of the breath. You are safe in this moment. No one has any power over you in the now. You are safe. When you feel ready, Open your eyes or refocus the gaze. Thank you for joining me for this practice. Remember, You can return to this meditation any time you feel overwhelmed. Have a beautiful day. Namaste.