The Beginners Guide to Meditation
The Beginners Guide to Meditation
When anxiety spirals, grounding exercises can help you feel more in control. Try these simple techniques:
5-4-3-2-1 Grounding – Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste.
Box Breathing – Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat.
Progressive Muscle Relaxation – Tense and release muscle groups, starting at your toes and working up.
Mindful distraction – Try coloring, doing a puzzle, or listening to calming music.
Write it out – Journaling anxious thoughts can help organize and externalize them.
Practicing these exercises regularly can train your mind and body to respond with more calm and clarity.