Stress, Anxiety And Positivity Meditation (54321 Technique)

This is a short, fast-acting meditation for directly targeting your stress, anxiety, and unease in a healthy way. Utilizing the 54321 technique, combined with positive affirmations, this meditation is designed to bring the listener into a place of peace and stillness, then foster the practice of seeing themselves, and their environment, in a more positive way.

Background music credit - ZENmix

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 a 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,

Out through your mouth.

That's it.

Just keep doing that for the rest of this meditation.

While 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.

Bonus 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 underneath your feet to your own breath coming out of your nose.

Alright,

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

Bonus points for three things that you'd like to hear.

And remember to keep breathing.

Okay,

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.

The 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.

Now take one big breath and let it out super slow.

Now keep breathing.

We're going to do this again with some positive self-reflection.

Close your eyes and think about five things that you like about yourself.

Don't worry if you can't get to five or if you come up with way more than five.

Big breath,

Big release.

And identify four things you like about your surroundings.

These can be at least statements if you really aren't that fond of where you are.

Now let's think of three things that you are grateful for.

More the better,

But definitely get three in there.

Next,

Think of two things that you are hopeful for,

Either today or tomorrow.

Last,

Think of one thing that you'd like to accomplish today.

This can also be a short visualization of what your best outcome for today would look like.

Now take another big breath and let it out really slowly.

Do this for as long as you like.

Everything is going to be alright.

You are human in a very crazy world.

Have a great day.

Reviews

Wonderful exercises! Thank you.