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  • Writer's pictureMarni

4,3,2,1 Meditation

I learned about this sensory meditation method through a podcast and have found myself returning back to it time after time. It is an easy way to ground yourself in moments where you feel anxious or overwhelmed. It can also help to promote better sleep when done before bedtime! Here's how it works...


Sit or lay somewhere and get comfortable. Take a few deep breaths.


Open your eyes and look around you. Find 4 things to set your focus on. One at a time, spend a minute or so really looking at each thing. How is it shaped? What color is it? What textures do it have? Do this with each item.


Close your eyes and slowly run your hands around you. Find 3 different things to focus on. Your pants. Your hair. The chair your sitting in. Your coffee mug. Whatever you can touch without moving from your spot. Take 30 second to a minute or so to really FEEL the textures you're touching.


With your eyes still closed. Listen. Find 2 things you can HEAR. Birds outside. The washing machine. The sound of you baby snoring softly. Anything you can hear. Listen with intention and really focus on how these sounds make you feel. Do the sound of the birds make you feel happy that spring is here? Does the sound of the dishwasher or washing machine make you feel comforted knowing you will have clean dishes and clothes? Does the sound of your children laughing or baby sleeping bring you peace? Focus.


Lastly, take a deep breath in through your nose. Focus on one smell that fills your lungs. Is it the smell of dinner in the crockpot? Fresh cut grass? Cleaning products in your home? Your babies hair or skin? Take a minute to inhale intentionally.


Finally, take a few more deep breaths and stretch your arms and neck.

Enjoy knowing that you've grounded yourself in exactly where and who you are in this exact moment. xoxo.




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