Grounding Meditation For Anxiety (54321 Technique)

This is a short, fast-acting meditation for directly targeting your stress, anxiety, and unease in a healthy way. The 54321 technique is a tried and tested method of getting the practicer to quickly gain a sense of presence and mindfulness of their surroundings. In doing so, the practicer gains a degree of separation and observation from their own experience which, in turn, allows them to better cope and handle their thoughts, feelings, and emotions.

Transcript

Hello,

I'm Sam and this is a short grounding meditation for relieving anxiety.

We all know anxiety.

Where it resides,

How it affects us,

How it makes us feel.

Take heart,

However,

In the simple fact that by experiencing anxiety you are not only proving to yourself that you are alive,

But that you are human in a very crazy world.

Let's start by breathing in deeply.

Breathe in through your nose and out through your mouth.

In through your nose and out through your mouth.

That's it.

Just keep doing that for the rest of this meditation.

You are breathing and remembering that you are human.

I want you to open your eyes,

If they are closed,

And notice five things around you.

Don't miss points for if you can identify five things around you that you are grateful for.

Remember to breathe.

Next,

Identify four things that you can feel.

This could be anything.

From the ground under your feet to your own breath in your nose.

Alright.

Let's pick out three things that you can hear.

Bonus points for three things that you like to hear.

And keep breathing.

Now let's notice two things that you can smell.

If you can't smell anything,

Notice two things that you'd really like to smell or have a good memory of.

Last step is to identify one thing you can taste.

Like with smelling,

If you can't taste anything,

Pick out a taste that you'd like to have.

Take one big breath and let it out super slow.

Do this for as long as you like.

Three things are going to be alright.

Remember,

You are human in a very crazy world.

Have a great day.

Reviews

One of my favourite go to's. Always settles me. Thank you 😊

This was really exactly what I needed. I almost did not do it, because I thought that the 54321 was going to have to do with our breath, and almost always I find that I am not able to breathe in the same times as meditations request that I do. Instead, this was absolutely wonderful! Such a soothing voice, and such a lovely message. Thank you. 🙏🏽

I love this! I am getting open heart surgery soon, this technique really helped me to be grateful for what I do have. I appreciate this so much,! Thank you!

It works! Turned my anxiety into feelings of gratefulness, calm, and a sprinkle of joy!

Another great meditation!

Thank you so much for this meditation. I have let my daily practice slip and I was in a really horrible mood lately (especially this morning, which is why I needed this reset) and I feel so much better and much calmer than I thought I could right now.
So again, thank you. 🙏🏻