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
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.Read More
And then three, what three things can you hear right now? Maybe you hear the heater turning on. A car driving by. Your tummy rumbling because you’re hungry. What three things can you hear?
And then to two, two things that you can smell. Do you smell the dirt in the plant by your head? Do you smell coffee, lotion or cologne? What two things can you smell right now?
And then finally taste. In this moment right here, right now. What can you taste? Is it simply saliva, or the toothpaste from brushing your teeth this morning? If you can’t think of anything that you can taste, maybe list your favorite thing to taste and see if you can taste it just by thinking of it.
When you’re done, take a nice deep breath, again, feeling it, go in through your nose and out through your mouth. And then open your eyes. And go on with your day.
This is a beautiful thing where you can do it quickly, or you can take a longer amount of time to really connect with your space. Regardless. It’s an opportunity to take a break from the crazy everything that’s going on. Do it often, as often as you feel you need.
I hope that this becomes one of those things that just helps you forever. Simple and easy connecting 5, 4, 3, 2, 1 eyes, feeling, hearing, smelling, taste. Take care of yourselves, and I’ll see you next time here on Breathe In, Breathe Out.
I hope this moment of self-care and healing brought you some hope and peace. I’m @krystaljakosky on Instagram, Facebook, and YouTube and I hope you check us out and follow along for more content coming soon. I look forward to being with you again, here on Breathe In, Breathe Out. Until next time, take care.