During the hustle and bustle of the holiday season, we often forget to just…stop. This week’s episode of Breathe In, Breathe Out features a meditation focused on helping you tune into your surroundings.

This 5-4-3-2-1 tool is a popular method for grounding during an anxiety attack. For more information, check out this article: https://www.urmc.rochester.edu/behavioral-health-partners/bhp-blog/april-2018/5-4-3-2-1-coping-technique-for-anxiety.aspx

Transcription 

Think meditation is hard? Do me a favor: take a slow, deep breath in and now breathe out. Congratulations! You just meditated. Hi, I’m Krystal Jakosky and this is Breathe In, Breathe Out: a Weekly Mindfulness and Meditation Podcast for anyone ready to own their own shit…and find a little peace while doing it.

Hello and welcome back to Breathe In, Breathe Out. I’m Krystal Jakosky. And as always, I am so glad that you’re here. We are coming into full swing with the holidays and because of that and all of the craziness that happens. I think we tend to get lost in the moment and lost in the hustle, bustle, the craziness that’s going on, and we forget to ground and center and just be present here in the moment.

So this week I thought that I would share with you a commonly known meditation, if you will, on becoming more present and gifting yourself a moment of here and now. So this is like a 5, 4, 3, 2, 1 exercise. And it’s all about your senses.

First thing you do is take a nice deep breath. Be present to that breath and how it feels when it goes in through your nose and out through your mouth. When you’re done with that breath, you’re going to look around and you’re going to look for five things that you can see. Speak them out loud. I see a bird, I see a car. What do you see? List five things. If you want to list more, feel free.