Orienting with Breath
Materials Needed
Feeling
Worry
How to Do It
Sit in a comfortable position and take a slow, deep breath in, then exhale fully. As you breathe, slowly look around your environment, noticing and naming five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Why It Works
Combining mindful breathing with orienting helps ground you in the present moment, which can alleviate the spiraling thoughts of worry.
Guided Practice
Before beginning, find a comfortable place to sit or lie down. Close your eyes softly if that feels right and take a few deep breaths. Imagine your body sinking into the support beneath you, releasing any tension as you prepare for a gentle movement or stillness.
Take a moment to notice your breath, the natural flow of air entering and leaving your body. Perhaps you can sense a subtle coolness as you inhale, or a slight warmth as you exhale. Allow yourself to tune into these sensations, becoming aware of the rise and fall of your chest or belly with each breath.
As you continue to breathe, let your awareness expand to your surroundings. Without moving, notice if there are any sounds in the room, the feeling of the air on your skin, or the support of the surface beneath you. You might become aware of different scents or even a slight shift in the temperature of the air around you. Let yourself orient to this moment, recognizing where you are in space, allowing your breath to anchor you in the here and now.
Imagine with each breath that you are drawing in the energy and vitality from the space around you. Maybe an image comes to mind, like a gentle breeze moving through a forest, carrying with it the freshness and clarity of nature. As you breathe out, imagine releasing any tension or stress, letting it flow out of your body like a leaf carried away by the wind. Notice how each breath grounds you deeper into your body and your present experience.
As we bring this practice to a close, take a few deeper breaths, allowing yourself to feel fully present in your body and in this moment. Perhaps you feel a greater sense of ease or clarity, or maybe a different sensation has emerged. When you're ready, slowly open your eyes or lift your gaze, bringing with you a sense of calm and connectedness to the world around you.