Hey there,
If you're listening to this,
You need some support reducing your stress.
So let's take a break together.
All you need right now is a space to listen to this track where you'll have the least amount of interruptions possible.
If you can,
Try to find a comfy spot to sit,
But this practice can be done while standing or walking as well.
When you've gotten to a comfortable position and it's safe to do so,
Let your eyes close.
You may alternatively choose to let your gaze fall to the ground.
First,
Without changing anything,
Notice your breath.
Notice if your breathing is shallow,
Short,
Quick.
Notice it without judging it.
Now take a deeper,
Fuller breath in and out.
Breathe in through your nose and out through your mouth.
One more time,
Breathe all the way in and all the way out.
Let your breathing return to a relaxed pace.
Notice how your body feels.
There might be slight changes in physical sensations or things might feel like they did a minute ago.
Either way is totally fine.
When you're ready,
You may open your eyes.
Take one more deep breath,
Hold it at the top,
And let it all the way out.
I'll be guiding you through a mindfulness exercise.
Even if you've done it before,
It can be a helpful way of decreasing stress and reconnecting with yourself.
So take a look around the room or area where you are.
In your mind or out loud,
Name five things you can see around you.
There are no right or wrong answers,
And with each item,
Try to notice one or two characteristics like its color,
Texture,
Or shape.
Next,
In your mind or out loud,
Name four things you can feel physically.
There could be something nearby that you can touch,
Or you might just notice how a piece of clothing feels on your skin.
Remember,
Notice four things that you can feel.
Now,
In your mind or out loud,
Name three things you can hear.
Give yourself a moment to really notice the sounds around you.
Next,
In your mind or out loud,
Name two things you can smell.
This can include any smell just lingering in the air around you,
Or you might find something nearby that is scented.
Lastly,
In your mind or out loud,
Name one taste.
You might notice a lingering taste in your mouth,
Or you might choose to taste a food or drink nearby.
Take a full,
Deep breath.
And one more time,
Breathe in and out.
Take a moment to reflect on this exercise.
What did you notice about your stress during that?
What do you notice about your stress now?
Your stress may have shifted slightly,
Or significantly,
Or not at all.
It's okay.
It's okay.
Wherever you find yourself now is okay.
Regulating ourselves emotionally takes practice.
Take a moment to thank yourself for taking the time to do this practice.
You have the power to choose it again whenever you need it,
Whether it's later today or another day.
