And welcome to the session.
Today we're going to be talking about.
.
.
The way to ground yourself when you are feeling triggered.
Anxious.
Overwhelmed.
Or otherwise dysregulated.
This session will be a talk that will offer you a number of different practices for you to try and explore.
The first one.
Is to say the statement in your mind.
I am here now.
These four words.
Are the gold.
They are the anchor.
The Grounding Point.
Our mind wanders into the past or into the future.
We see things,
We feel things,
We experience things that are not happening now.
The reality is?
The truth is.
.
.
I am here.
This moment.
Right now.
Right here.
I am here now.
And you can repeat those four words.
Again and again and again.
I am me.
I am here in this moment now.
I am here now.
So set that to repaint,
Saying it out loud.
Or maybe reading it on a piece of paper,
Or just internally.
I am here now.
The second thing to bring in is a present state awareness.
Becoming aware of what we can see.
Feel.
And here in this moment.
So we'll take a slow,
Deep breath.
And maintaining the slow deep breaths.
Maintaining the words in the mind,
I am here now.
Take a moment.
And just observe what you can see in this moment.
What can you see in this moment?
These other things.
That are arising right now.
These are the visualizations.
The sights.
That are happening now.
I am here now.
Taking another slow,
Deep breath.
And turning your attention.
To what you can hear.
The sound of my voice.
Night,
Joe.
Traffic technology.
These are the sounds that you can hear.
Right now These are the sounds arising in this moment.
I am here.
Taking another slow,
Deep breath.
And placing your hand upon your heart space.
And turning your attention to what you can feel in this moment.
Feeling of the warmth of your hand upon your skin.
The feeling of the ground or the seat beneath you.
Clothes upon your skin and the temperature of the room.
These are the sensations that are arising now.
I am here now.
And taking another slow,
Deep breath.
And then allowing your breathing to return to a normal rate.
Focusing on your breath,
Entering and leaving the nose.
These breaths are happening now.
These are the breaths of the moment.
I am here.
I am here.
Now.
I am here.
Now just taking a moment to.
.
.
Release it all.
And simply be.
No matter what is arising.
You are here now.
In this moment.
Is safe.
This moment you were doing a guided meditation.
In this moment,
You are safe.
You are here now.
Taking a moment to check in to your body and your mind.
If you're feeling tense.
If you're feeling overwhelmed.
Or still anxious or triggered.
Repeat this session.
Repeat it as many times as you need to do.
To ground.
And to return back to the present moment.
Or at least continue repeating the phrase.
I am here now.
In this moment.
He's safe.
Thank you for joining me.
I'll see you in the next session.
