- 2 days ago
ASMR - Help for ANXIETY + Meditation (gentle rain π§οΈ)
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CreativityTranscript
00:08Hello. Hello, hello, hello. Can you focus on me really quick? Go ahead, now focus here.
00:19Go ahead, now focus here.
00:26Okay, so, you're here with me because you are feeling anxious or stressed out right now, right?
00:42Maybe a little panicky.
00:47Okay. I'm so sorry to hear that.
00:54What I want you to know before we begin is that I am here with you and there is nothing
01:04that you can say or do that will make me leave.
01:11Okay. I'm going to be doing certain sounds and touching you like that every once in a while.
01:24And some soft snapping just to pull you out of your head for a minute and put you right here.
01:38In this moment, we are going to be doing some mindfulness techniques, some breathing techniques, and some other techniques that
01:57are going to calm you down.
02:00Because right now we are focusing on calming, calming, calming, calming you down.
02:12Okay. Before we begin, just go ahead and take a very deep breath.
02:19And as you exhale, relax your body.
02:23Okay.
02:24I'll do it with you.
02:27I'll do it with you.
02:29I'll do it with you.
02:30I'll do it with you.
02:42So I'm going to be showing you some breathing techniques that are different from ones that I've used with you
02:49in the past.
02:52First, hey, focus on me, okay?
02:55Don't let your mind wander.
02:57Good.
02:58I'm here with you.
03:01You are safe.
03:03I promise that you are safe right now.
03:08Okay.
03:10So we're going to be doing breathing techniques different than my usual, usual, usual, usual suggestion of an inhale.
03:21Hold.
03:22And a very deep exhale.
03:25And I'll tell you what those are momentarily.
03:34Keep listening to the sounds.
03:37What color is my shirt?
03:41Good.
03:42What color are my earrings?
03:48Good.
03:52Good.
03:53All right.
03:53So the first technique for breathing that we're going to do is called box breathing.
04:02So in segments of four, one, two, three, four, one, two, three, four, you are going to inhale
04:13for four, hold it for four, exhale for four, and then hold it again for four in a box.
04:24Box, box, box.
04:28This one is very easy to remember, four, four, four, a box has four sides.
04:37Let's do one together.
04:39Okay.
04:54Okay, now keep doing that pattern.
04:58Alright.
04:59Inhale for four, hold four, exhale for four, hold four.
05:06Okay.
05:09While you're doing that, I just want to give you some quick, quick, quick, quick affirmations.
05:22Okay.
05:26First of all, you are safe.
05:30Your body is reacting in a way that makes your brain think that you are not safe.
05:38But I promise that you are safe.
05:43Try repeating that to yourself.
05:46Right now, in this moment, I am safe.
05:52Okay.
05:55You may have anxiety right now, or stress or panic, but it will pass.
06:05I promise, I promise, promise, promise, that it will pass.
06:14A lot of the time, these emotions come in waves where you feel yourself very low, but it will go
06:25back up again.
06:26I promise, I promise, I promise, I promise, but right now, your feelings are valid.
06:36You are not silly for feeling this way.
06:40You are not overdramatic or overreacting.
06:44You're allowed to feel this way, but you're also allowed to take the steps needed to make yourself feel better.
06:55Okay.
06:56Okay.
06:56So, I will be here with you.
07:00Helping you get there.
07:02Okay.
07:10More than anything, I need you to hold compassion for yourself in this moment.
07:20Forgive yourself and just be compassionate.
07:25You deserve kindness.
07:29You deserve gentleness.
07:36You will be okay.
07:41I promise, things will be okay.
07:45I know your mind is probably jumping to the worst possible conclusions.
07:53Something that helps me when I'm having intrusive thoughts about worst case scenarios
08:03is imagining a realistic worst case.
08:07Not a horrific worst case, but a realistic worst case.
08:14And then realizing that I would survive that.
08:19It would be okay if that happened eventually.
08:24And it's also not likely that a worst case scenario will happen.
08:33So, what you can do right now, the best thing for you to do
08:38is briefly think about that.
08:41Accept it.
08:43Accept what could possibly go wrong, and then let it go.
08:48Because you would survive that.
08:50You're surviving this moment, moment by moment.
08:53And you would survive anything that comes your way.
08:59Once you feel yourself, accept that just a little bit.
09:03Don't think about it anymore, okay?
09:10Good.
09:12Keep doing that box breathing, if you can.
09:22So, I have an item here with me that, if it's okay with you, I'm gonna put on you.
09:34It's a weighted blanket, and it smells so good, and it's so heavy.
09:43There's a lot of research showing that
09:47having a weighted blanket over you can help you with anxiety.
10:02So, I'm gonna put this on you, and just try to relax.
10:08And remember that you are safe, and I'm here with you,
10:14and I'm not going anywhere.
10:17Okay?
10:34There we go.
10:39That feels pretty nice, right?
10:42Like someone's hugging you.
10:45Good, good, good, good.
10:50Next, I brought you some tea.
10:55And we're gonna do a mindfulness exercise with the tea.
11:00Okay.
11:04I brought you my favorite tea of all time.
11:09Honey lavender stress relief tea by Yoki.
11:15Yoki, Yoki.
11:23And it's caffeine-free.
11:39And it's caffeine-free.
11:41So, let me make this for you.
11:44I also brought you my favorite mug from Mexico.
11:58Keep focusing.
12:00Don't let me lose you.
12:02Keep focusing.
12:04Okay, so I'm going to have you take this
12:32tea here, and I have my own cup of tea, and what I want you to do, just do what
12:55I do, hold
12:57the mug in your hand like this, feel the warmth of it, feel the weight of it in your hands,
13:11now take a deep breath over it, think about the smell, keep feeling that weight in your
13:29hands, how it makes your arms feel, your fingers, fingers, fingers, now take a sip with me,
13:40but don't swallow it quickly, and don't worry, it's not too hot.
13:56Swallow it after a second, and think about the flavor.
14:04What notes do you detect?
14:07It doesn't just have honey and lavender in it.
14:12Do you taste anything else?
14:22Yeah, it has a little bit of lemon, and hui hui, hui, hui, rubus, tea.
14:34I don't know how to say that.
14:37Do you like it?
14:40Is it nostalgic?
14:44Take another smell.
14:53Now, keep holding it in your hand, and every time your mind wanders away from my voice,
15:01and back into your own head, which is, I'm sure, a chaotic place right now,
15:09you're going to gently draw your attention back to your tea.
15:22While you drink your tea, if it's okay with you,
15:29can I brush your hair?
15:33This always used to come for me when I was a child.
15:37And my mom or my sister would brush my hair.
15:45Yeah? Okay.
16:03Something I also like to think about, which doesn't always work, but sometimes it does,
16:10is to watch a YouTube video on space.
16:16On just how small the Earth is and the universe is.
16:25In the scale of, you know, the entire universe.
16:34Or you could go outside and you can see the stars and just look at them.
16:41And it gives me personally comfort thinking about how small everything is.
16:51And how small our problems can be.
16:57And I'm not saying that your problems aren't important.
17:03But sometimes that perspective is very comforting.
17:20You have beautiful, beautiful hair.
17:33you're okay
17:37you're safe
17:41anytime an anxious thought
17:43or an anxious physical reaction
17:47washes over you
17:52just know that
17:55you will ride out each wave
17:59it'll wash over you and then leave
18:03then you'll be okay
18:04this will pass
18:09this too
18:12shall pass
18:16and you are strong
18:18and you've dealt with things like this before
18:22and you'll come out of it
18:32there we go
18:45okay
19:00okay
19:02so I've taught you
19:05how to do EFT tapping
19:08to help with your anxiety
19:11in previous sessions
19:14where you
19:17tap certain parts of your face
19:21to help calm you down
19:23but I'm gonna teach you
19:24a new one that I learned
19:28thanks to some friends who recommended it to me
19:34what you're gonna do
19:35is take your hand
19:39and you're gonna take your finger
19:41and you're gonna trace
19:46your hand like that
19:50and feel what it feels like
19:52on each of your fingers
19:53as you do that
19:54and then you're gonna repeat it
19:56on the other hand
20:05and I really like this one
20:07because
20:07it's very calming
20:10and also you can do it in public
20:12without getting weird stares
20:15like you might get
20:17if you're
20:17tapping yourself
20:20it's very subtle
20:26and just make sure
20:28to focus
20:29on the sensations
20:32in your breathing
20:35another one
20:40is hitting your hands
20:41like this
20:49that can help you
20:50a little bit of force
20:52can help you
20:53be drawn back
20:54to reality
20:57so feel free to do that
21:02while we're here together
21:06hey
21:08don't let me lose you
21:10don't let me lose you
21:12you're okay
21:15things
21:17are going to be
21:19okay
21:19I promise
21:22what's yours
21:23will find you
21:27what's yours
21:29will find you
21:36now the final
21:38mindfulness technique
21:40that we're gonna do
21:42it's called
21:43the 5
21:444
21:453
21:462
21:461
21:48technique
21:50and I was
21:51recommended
21:52a fun little twist
21:53on that
21:54called
21:55a battle box
22:00and maybe it's not
22:01something you feel
22:02up to
22:03doing right now
22:04but when you're
22:05feeling better
22:07it could be a really
22:09relaxing
22:09and fun
22:10sort of craft
22:12activity
22:15let me show you
22:18okay
22:19before I
22:21talk about the
22:22battle box
22:22let me remind you
22:24what the 5
22:244
22:253
22:252
22:261
22:26technique is
22:29you are going
22:30to ground
22:31yourself
22:32by paying attention
22:34to your body
22:34and your surroundings
22:37you are going to
22:38find 5 things
22:40that you see
22:42around you
22:454 things
22:46that you can
22:47touch
22:48touch
22:49touch
22:50touch
22:51touch
22:543 things
22:55that you can
22:56hear
22:56around you
23:002 things
23:01that you can
23:02smell
23:05and 1 thing
23:06that you can
23:07taste
23:07so you are
23:08activating
23:08all of your
23:09senses
23:11let's do the
23:12first one
23:12together
23:12what are
23:135 things
23:14that you see
23:16here
23:17in my
23:17space
23:19maybe it's
23:21my green
23:21jacket
23:25maybe it's
23:26these
23:27microphones
23:28left
23:29right
23:30ear
23:31microphones
23:34the plant
23:35blankets
23:39postcards
23:41books
23:44a little
23:45painting
23:46that you
23:46can't
23:47see that
23:47clearly
23:49moss
23:50acoustic
23:51panels
23:54my nails
23:58okay
24:01so that's
24:02how that
24:03works
24:03now the
24:04idea
24:05of a
24:05paddle
24:06box
24:07you can
24:08grab an
24:08old
24:09shoe
24:09box
24:09any kind
24:10of container
24:11that you
24:12want to
24:12put items
24:13in
24:13small
24:13items
24:15and you're
24:16going to
24:16put items
24:17in there
24:18that
24:19are pretty
24:20to look
24:21at
24:21pretty to
24:23smell
24:24satisfying
24:25to touch
24:27maybe a
24:28piece of
24:29candy
24:29to taste
24:30it
24:33and things
24:34that you
24:34can hear
24:35things that
24:36give you
24:36ASMR
24:37are maybe
24:38maybe it's
24:38wood
24:39tapping
24:45or a wood
24:46wig
24:47candle
24:49so I'll
24:50show you
24:51some of my
24:52items that I
24:53would put in my
24:54battle box
24:55hey
24:58stay with
24:59me
25:00stay with
25:01me
25:02good
25:05let's take a
25:06deep breath
25:06together
25:06actually
25:07ready
25:17okay
25:22so one item
25:23that I
25:23would smell
25:25that I
25:26would take
25:27the time
25:27to open
25:28my battle
25:28box
25:30and smell
25:31is this
25:31dried
25:32lavender
25:37here
25:38take a
25:39big
25:39whiff
25:45lavender in
25:47particular
25:47has
25:48very soothing
25:50properties
25:54and I
25:54love this
25:55bundle
25:55because it
25:56also
25:58creates a
25:59very nice
26:00sound
26:00sometimes
26:02I'll move
26:02it
26:06ear to
26:07ear
26:11like that
26:21so that's
26:22one item
26:26something that
26:27I can
26:27touch
26:30is this
26:31feather
26:33so
26:34it
26:34is
26:34nice
26:34so
26:34and
26:34it
26:34will
26:34be
26:34and
26:34and
26:34and
26:34...
26:39...
26:44...
26:46...
26:46...
26:46...
26:53...
26:54...
27:01...
27:03...
27:03...
27:03...
27:03...
27:03...
27:03Another thing that I can touch, which are very popular these days, are slimes.
27:12You can buy some very cute slimes from small businesses, not Elmer's.
27:20And I think they're a great mindfulness technique.
27:23Let's play with this for a second.
27:35This is also very cold.
27:41And I heard that hot and cold sensations are great for drawing you out of your head.
27:49Like taking an ice cube and running it along your forehead and the bridge of your nose.
27:59Or taking a nice hot bath.
28:14So this is something I would put in my box.
28:19What would you put in your box? Do you have an idea yet?
28:24Think about things around your house.
28:35Oh, I love that idea.
28:39Can I borrow your tea cup again?
28:47So I would actually put this mug in my battle box and really look at the details.
28:55Or maybe a drawing or a painting.
28:59Like the one I have up there.
29:04Just look at it.
29:05Look at the colors.
29:07Look how the artist made it.
29:11And you could put some tea in there or some candies.
29:18Like hard candies.
29:24So I love this idea and I so encourage you to try it out for yourself.
29:32And let me know what you think.
29:35Okay.
29:38The final thing that I would have, of course, is a woodwick candle.
29:46Both for smelling and for hearing and for feeling.
29:50It's a pretty heavy little candle.
30:00Okay.
30:01So I'm going to light this and then walk you through a mini meditation.
30:07Okay.
30:19So just listen for a minute.
30:26Draw yourself to this present moment.
30:36The past and the future don't matter right now.
30:41Right now we are focusing on everything you can hear and feel around you.
30:53Unclench your jaw.
30:56Unclench your forehead.
31:00Let's take a deep breath again.
31:12Now in your body.
31:15Draw your mind to the physical sensation of your anxiety.
31:22Sit with it for a moment.
31:29Now picture you are sitting near a stream.
31:36A gentle stream of water.
31:39And there are leaves floating down the river in the water.
31:47Leaves passing by you as you're sitting in the cool grass.
31:53It's a beautiful day.
31:58Now in your mind.
31:59Now in your mind.
32:00Every time a thought enters.
32:03That is not this moment right now.
32:07Any kind of anxious thought.
32:10Any kind of worry.
32:12Picture yourself taking that worry and placing it in a leaf that is drifting by you.
32:19And watch it go away.
32:24Every time a thought enters your mind.
32:28You're going to notice it.
32:31Not judge it.
32:34And place it on a leaf.
32:38And every time you place a thought on the leaf.
32:43You feel your body become lighter.
32:46And lighter and lighter.
32:49And you feel yourself becoming less and less stressed.
32:58There's a time and place for planning and worrying.
33:02But right now is not that time.
33:07Okay?
33:07So every thought.
33:11You're going to place on a leaf and watch it float away.
33:20By doing this you are doing yourself a favor by allowing yourself to rest.
33:26And your mind to rest.
33:28Because you deserve it.
33:34When I blow out this candle.
33:36You're going to feel a wave of relief.
33:40Wash over you.
33:44Okay.
33:44Here we go.
33:46Three.
33:48Two.
33:50One.
34:00Good.
34:02Good, good, good.
34:03You did great.
34:06Okay.
34:07I hope I was able to help just a little bit.
34:11A little bit.
34:13A little bit.
34:15And I want to say that I'm so proud of you for taking this moment.
34:20To try to fight that anxiety.
34:23And taking a moment for yourself.
34:26To relax.
34:30Again, this will pass.
34:33You will feel better.
34:36I promise.
34:38Promise.
34:38Promise.
34:40Promise.
34:40Promise.
34:43Promise.
34:44Promise.
34:44And I've recently learned about a bunch of other techniques.
34:48So.
34:50I will definitely be having another session with you.
34:53If that's okay.
34:55In the future.
34:59Talking about my own experience.
35:02With my anxiety.
35:04Which I've told you about many times.
35:06And while I don't know what exactly you're going through.
35:11I know.
35:12A little bit.
35:14What kind of anxiety you're experiencing.
35:19And I know how hard it is.
35:24Okay my friend.
35:26My friend.
35:27My friend.
35:28My friend.
35:31I truly.
35:32Truly appreciate spending this time with you.
35:38And I'm sending you all.
35:40Of my love and healing.
35:44Okay.
35:50Bye.
36:02Bye.
36:03Bye.
36:09Bye.
36:10Bye.
36:10Bye.
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