You Can Breathe: A Short SOS Meditation For These Anxious Days

Hey fellow human,

You need something right now,

I get it.

So let's take a deep breath in for four counts,

Hold for four counts and then release it for four.

Two,

Three,

Four,

Hold two,

Three,

Four,

Exhale three,

Four.

Do that again,

Breathe in three,

Four,

Hold two,

Three,

Four.

I get it,

I really do.

You feel like you're spiraling right now.

The world seems so chaotic and to be honest it is.

But in this moment,

This very moment right here,

I want you to know that you are alive and you are safe.

What's happening outside of you is real,

No doubt.

But just as real is the fact that you are here,

You are breathing,

You are beloved,

You are not less than anything,

You are more than you can imagine.

You are not insignificant,

You contain multitudes.

So let's ground ourselves right now.

Think of five things you see right now,

Name them,

Say them aloud if it's safe to do so or in your mind.

Now notice four things you hear,

Again say them.

Acknowledge what is true right now,

Not what was true yesterday or what might be true tomorrow.

What do you hear right now?

Now touch three things around you,

Doesn't matter what it is,

Just reach out and touch it,

Feel it,

This tangible real thing.

Name two things that you smell,

What is that?

The scent of rain,

The kids sneakers by the door,

A pop tart.

Finally name one thing that you don't know,

Maybe you just ate a muffin or an apple.

Return to your mouth and allow your taste buds to remind you of whatever it is.

Welcome back to your body,

Love.

Let's take another deep breath in for four,

Hold for four and release.

Two,

Three,

Four,

Hold,

Two,

Three,

Four.

One more time,

Inhale,

Hold,

Exhale.

You can breathe,

You will breathe,

You must breathe,

You matter.