This is a very short simple audio which will help you to get peace and clarity.
We can get so caught up in our thinking and feel stressed and overwhelmed and when we're in that place and state we can't think clearly.
So how do we get out of this state?
How do we reset and refocus?
Hi I'm Raha Hussain Farnsworth and in a minute or two I'm going to guide you through the process.
The whole process only takes a few minutes.
You can choose to do one the reset or two the refocus or you can do both.
You decide.
Once you've done this a few times and become familiar with the simple process you can either do one or both.
Any time you feel overwhelmed,
Unhappy,
Stressed or uncomfortable these two processes will help you to become grounded and give you clarity.
So let's get started and go through them both.
We will start with the reset.
Find a comfortable place where you will not be disturbed and free from distractions.
Choose a posture that is comfortable for you.
It can be standing,
Sitting or even lying down.
Bring your shoulders up to your ears and then let go.
Allow the muscles in your face and body to relax and soften.
Take a gentle breath in,
Hold for a few seconds and out.
Bring your attention to the area of pain or discomfort.
What is the sensation of the discomfort?
Is it tight,
Burning,
Pulling,
Twisting,
Throbbing,
Heavy or perhaps a different sensation?
Identify the sensation.
Sometimes you may not have the words but you know the feeling.
That is totally fine.
Stay with that sensation,
The feeling.
Bring all your attention and awareness to that sensation in its location.
Keep it there and keep breathing and make sure your shoulders are down and your body and face still feel soft and relaxed.
If you find that your attention is wandering,
Bring it back to that location and the sensation or the discomfort.
Keep breathing.
If the sensation is moving to another location,
Follow it.
Keep breathing and keep your face and body relaxed.
What's likely to happen is by now the sensation has probably dissipated but become less intense.
Just keep with it.
Keep your awareness and attention on it,
Following it where it goes,
Keeping your attention and awareness on the sensation and the location.
Keep breathing and keep doing this until you can find it no more.
This reset can be carried out several times a day and only takes minutes to bring about ease.
Now let's move on to the refocus.
Again,
Choose a comfortable posture,
Take a gentle easy breath in and hold and let go.
Let's repeat it one more time.
Nice easy breath in for the count of three.
One,
Two,
Three.
Hold for three,
Two,
One.
Release,
Three,
Two,
One.
Now close your eyes gently.
Hold,
One,
Two and open gently.
Now look around yourself,
Turning your head but without moving from the location.
Look to the left,
To the right,
Look above,
Look below.
Notice what you see and call and name five things that you can see.
Notice and name five things that you can see.
They can be anything.
It could be part of you or something else.
One,
Two,
Three,
Four,
Five.
Now again,
Without moving from your location,
Touch and feel four things and name the sensation.
It could be your face,
Your soft skin,
Your smooth nails,
Your crinkly hair,
The warm clothes,
The hard desk,
The knobbly computer.
It could be anything.
Are we ready?
Four things you can touch and feel and name the sensation that you can feel.
One,
Two,
Three,
Four.
And now turn your attention inwards and name three sounds that you can hear.
Sometimes people say that they can't hear anything if they're just by themselves.
But listen,
It could be your breathing,
It could be the ruffling of your clothes,
Whatever it is.
Ready?
Ready?
One,
Two,
Three.
Now,
Making sure that your body and face are still soft and relaxed,
Name two smells that you can smell.
Again,
Some people say they can't smell anything.
What about your clothes,
Your skin?
Just take a moment to really focus and notice what two smells you can smell and name them.
Ready?
One,
Two.
Okay.
Now finally,
Gently close your eyes,
Place your hand one on top of the other over the location of your heart.
Take a gentle breath in and let go and say one good thing about yourself.
If you find this difficult,
Say one good thing that you notice in someone else,
Because beauty is truly in the eye of the beholder.
Now that is the end of the refocus.
Remember,
You can do this at any time whenever you're feeling stressed and overwhelmed.
It's a great way to gain clarity and move forward.
So you can do the reset by itself,
Or the refocus by itself,
Or both together.
That's all for now.
Have a wonderful day,
Or evening,
Or night,
Wherever you are.
