In this moment,
You're feeling uneasy,
Anxious,
Worried,
Overall uncomfortable in your space.
Let's refocus the attention on the present moment with a few simple exercises.
As best as you can,
Breathe,
Natural and normally,
And focus on three things in your immediate space.
Try to breathe and notice three objects on the floor,
On a table or chair,
Something hanging on the wall.
Identify them now.
Observe them.
Label them.
And now identify two things in your space that you can hear.
You can keep your eyes opened.
Just take a soft focus and notice two sounds.
Maybe it's the sound of the air in the vents or if you're outside.
Maybe you're hearing your heartbeat.
As best as you can,
Observe,
Notice and label two things you can hear.
And now notice one thing you can taste in your mouth.
You have a glass of water or go get a glass of water and take a sip.
Maybe you're just noticing the taste in your mouth from the last thing you ate.
If you brushed your teeth,
The toothpaste.
Notice,
Observe,
Label if you can.
And then release.
Now we'll take three deep breaths as slow and as long as we can.
Exhale out through the mouth,
Out through the nose,
Fully empty the lungs.
And then inhale fully,
Completely,
Deeply.
Pause at the top of the inhale if you can.
And then exhale slowly,
Fully,
Deeply,
All the way out.
And then inhale again,
Filling up the lungs,
Expanding the belly,
Opening the chest.
And again,
Hold at the top of the inhale if you can.
And then exhale one last time through the mouth,
Through the nose,
Whatever is comfortable,
Releasing as much as you can through that exhale.
And then last time,
Inhale,
Filling up,
Expanding the belly,
Opening the chest.
Pause one last time at the top of the inhale if you can.
And then exhale,
Relax,
And release in a normal,
Natural rhythm.
You can repeat this practice as many times as you need to feel more grounded in the present moment.
Perhaps there's another variation on this practice that works best for you.
Wishing you continued wellness on your journey.
Thank you.
