Countdown to Ease (S1E2)
Anxiety has the power to lock us in a tunnel vision that, when unmonitored, starts a chain reaction of reactivity. In the moments where we might have a sliver of mindfulness whilst feeling anxious, we can try the countdown in this 5-minute meditation (with ending bell). It can help you get out of your head and into the moment, a sound antidote to the limiting effects of anxiety. Pro tip: If you’re prone to anxiety, try this meditation in non-anxious moments so it’s easily accessible when you are feeling anxious.
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Transcript
Ground yourself in this moment by taking a few deep breaths or feeling your feet on the ground.
Keeping your eyes open, take a moment to acknowledge five things you can see, pausing before moving on to each sight. Ensure taking them in by saying the name of each thing out loud or silently to yourself.
Feel four sensations in your body. Again, really take them in by saying them out loud or silently to yourself. Pause before moving on to the next sensation. Notice three things you can hear. Shift your attention so you can take in three different sounds, instead of noting the most dominant sound more than once.
Become aware of two things you can smell. If nothing seems apparent to you, try smelling your clothes, or feel free to move to a place where odors may be stronger.
End this practice by finding one thing you can taste. You might tune in to the last thing you drank or ate. If that’s not accessible, bring to mind your last meal and any tastes that were present then.
