Hey,
Come on back to the present.
Breathing in.
Breathing out.
Wiggle your toes.
Continue your deep breathing.
Becoming aware of your body from head to toe.
And now come with me.
We're going to count back.
Starting at 100.
Going in sevens.
100.
93.
86.
79.
72.
65.
65.
58.
51.
44.
37.
30.
23.
24.
25.
26.
27.
28.
29.
30.
31.
32.
33.
34.
35.
36.
37.
38.
39.
40.
41.
42.
In sevens.
Here we go.
2.
9.
16.
23.
30.
37.
47.
44.
51.
58.
65.
72.
79.
86.
93.
100.
You're doing an amazing job.
Let's take some more deep,
Cleansing breaths.
Relaxing and releasing.
Maybe you need a message of self-compassion or a message of safety right now.
Take the time and give yourself the affirmation you need to hear right now.
And now one more time,
Let's count back.
In sevens.
Starting from 100.
100.
93.
86.
79.
72.
65.
58.
51.
44.
37.
30.
23.
16.
9.
Notice your experience right now.
I am safe.
I am in my body.
I am aware of myself.
And I am not alone.
I am aware of myself and my surroundings.
I continue on my path of healing,
Recovery,
And growth.
I am dedicated to this work and to my health and wellness.
And I celebrate my growth and all my progress.
I give myself the help I need when I need it.
I accept myself and I help myself.
I love myself and I care for my mental health.
I have choices.
I have so many options to fill my time,
To fill the gaps in my day,
To keep from getting bored,
Or be with my thoughts.
There's music.
There's shows.
There's news.
There's messages and DMs.
Those are options.
I'll get to them.
But right now,
I put all those options aside.
I give myself some distance from them and I escape to the present.
I acknowledge that I am here and now.
I am here on planet Earth.
I am a living,
Breathing,
Human being.
I experience what it means to be alive.
I notice my consciousness.
I notice my skin.
I notice my organs.
I notice my breathing.
I am alive and I'm taking time now to escape from the present.
To escape into the present.
I am in the present moment.
I am here with myself and I can feel myself resetting and regrouping everywhere I need to.
I am enjoying this gift of time.
This is me with me.
Me in the now.
Me holding space.
I am connecting with the universe.
I am connecting with Earth.
I am connecting with humanity.
I am in this moment.
I notice what I hear.
I notice what I feel.
I notice my emotions right now.
I notice my self-talk right now.
I am here to show love and compassion with myself.
I check in with myself and I embrace this moment I give myself the time and space to acknowledge life and the gift of time.
I am here remembering I can always escape to the present.
I am grounded now.
I am centered and I am here.
I've made this choice to create space for me to simply be.
Thank you for making the choice to get grounded right here and right now.
Taking slow,
Deep breaths.
Saying hi to your parasympathetic nervous system.
Becoming mindful of your breathing.
Your body from head all the way to toes.
And now name five things that you can see.
It could be a clock,
The window,
The darkness.
You can even count them on each finger as you go.
Now noticing four things that you can feel right now.
That can be the ground under your feet,
Your mattress,
Your pillow,
Your hand on your stomach.
And now listen for three sounds.
The sound of my voice can be one,
The sound of your breath,
Even the silence.
And now smell.
Say two things that you can smell right now.
This can be the smell of your shampoo,
The smell of the room,
Or the smell of nothing.
Continuing your breathing.
Name one thing you can taste right now.
This can be how dry your mouth is,
It may be toothpaste from brushing your teeth.
And now I'm going to go into a series of questions to help ground you even more.
Continue being in your body.
You can caress your hand or your arm if you want.
Place your hands on your stomach and your chest.
Choosing something that helps you feel in the moment.
And now speaking of the moment,
What day is it today?
What is your full name?
What is the address of where you are right now?
Which country and which continent are you in right now?
What is your email address?
What are your three favorite songs?
What are your three favorite podcasts?
What are your three favorite outfits?
How would you describe the muscles in your body right now?
How would you describe the temperature of your body right now?
How would you describe your heart rate right now?
How would you describe your breathing right now?
How would you describe this moment right here and right now?
What affirmation can you meditate on right now?
And now keep on breathing deeply,
Noticing where your mind's at,
Where your emotions are at,
Where your physical sensations are at.
What do you want to create here and now?
And now it's time to create a space where you continue your grounding work.
You are worth it.
You are so totally worth it.
Keep breathing and keep meditating on the affirmation that you gave yourself.
Love is with you.
Love surrounds you.
I'm seeing the cost of overthinking.
When I'm spiraling in negative,
Critical thinking and my mind goes into autoplay,
It sucks me right out of the present and I feel like a prisoner.
I turn now to now.
I turn to where I am and what's around me right now.
I feel and notice my body and how it feels.
I notice my breathing and that point and where my body my attention flows.
I know there's times my mind will autoplay the past or get swallowed up into the future.
I say to my mind it's time to come back to now.
We're going to live here in the now.
It's a practice for creating my life,
My path and my future.
I look at my surroundings.
I name what I see.
I name what I hear.
I name what I touch.
I accept the present and all the emotions and sensations that live here.
I am grounded and rooted in the here and now.
I am creating my life,
My path and my future.
I am empowered.
I am grateful.
I am free.
I am growing.
I am in the moment.
I am making friends with being and staying in the moment.
I am good to me.
I am here for me and I am here with me.
