Return to the Present

We tend to spend our days moving back and forth between our thoughts and feelings. A positive thought can lead to feelings of joy, excitement, and happiness. On the flip side, some of our thoughts can lead to feelings of worry, fear, or sadness, and sometimes those thoughts can spiral; creating a sense of overwhelm, stress, and anxiety. It's normal to get lost in these mind traps. Meditation and grounding practices help us come back to the present moment, the here and now. And when we're in the present moment, we're not ruminating on the past or worrying about the future. Bringing yourself back to the present moment clears your mind and reminds you that you are safe, allowing you to move forward with more confidence and balance. Today we are going to practice one of our favorite grounding exercises. It's called five, four, three, two, one, and it involves tapping into our senses. Let's begin. Find a comfortable position. For today's practice, try to keep your eyes open if that's available to you. We're going to gently move our bodies as we get comfortable. Make sure to make adjustments as needed; you know your body best. Begin by dropping your chin to your chest and slowly moving your head in half circles. Ear to shoulder from side to side. Releasing and opening the back of the neck and the upper shoulders. Take this movement a few times on your own. Bring your chin back to your chest and let your head float up so that your ears hover over your shoulders. Now begin to move your shoulders up and circle them back a few times, and try to connect your breath with the movement. Inhale as your shoulders rise up and exhale as your shoulders release down. Continue this movement on your own. Take one more shoulder roll, and as you exhale, let the shoulders relax; allowing the chest to open a little more through the heart center. And take a moment to sit in the stillness as you continue to breathe deeply. Now let's get into today's exercise. With your eyes open, start to notice five different objects in the space around you. Take in the color of these objects, the textures, the size and shape. Look at them more closely than you have before. I'll give you a moment. Beautiful. Now let's move to four things you can touch or feel. Maybe it's the chair you're sitting on, the fabric of your shirt, the temperature of the air, or a sensation inside your body. Take a few moments to sit with these feelings and stay open to even the unexpected feelings and sensations. Good job. Shift your awareness to what you are hearing. Notice three different sounds. Maybe it's the sound of my voice, birds chirping outside, the sound of your exhales. What sounds are present in your current environment? Now shift your awareness to what you can smell. Identify two different smells. As you inhale, fill...