Are We There Yet?

By Corin Garcia, ALMFT

I invite you to check in and notice if you are fully present in mind and body right now. 

If you find that you are not fully present, then you're not alone! It’s not uncommon for people to notice that parts of them are still floating around in previous activities, thoughts, or experiences. We are CONSTANTLY moving from one encounter to the next or juggling different experiences at the same time. This can increase levels of stress and anxiety, which creates road blocks in fully arriving at your next destination. 

Slowing down your mind and body provides space for the rest of you to catch up between activities. Implementing transitions act as a between period for a variety of destinations, such as sex, work, house labor, caretaking, and so much more! 

Here are some exercises to help you slow down and transition to your next destination:

Body Scan:

It can be as long or quick as you would like! Here are some audios to guide you through your body scan. 

  • 3 Minute Body Scan Meditation 

https://open.spotify.com/episode/7sgiq0Hr4ldzrg9XNxnPLy?si=5uJqi0r9QbG7UZJvRqF6GQ

  • Gender Neutral Body Scan 

https://www.loribrotto.com/mindfulness-recordings

Intentional sip of water:

  • Grab a glass of water  once you have decided you are finished with an activity. 

  • Take a sip of water and hold the water in your mouth

  • As you hold the water, bring your awareness to the sensations of the water. Is it cold? Room temperature? 

  • Pay attention to how it fills your mouth. 

  • When ready, allow the water to move down your throat slowly.

  • Repeat as many times as needed!

 Box Breathing 

  • Get in a comfortable position 

  • Inhale for 4 seconds

  • Hold for 4 seconds

  • Exhale for 4 seconds 

  • Hold for 4 seconds 

  • Added bonus: As you focus on the box breathing technique, I invite you to visualize yourself breathing space between you and the previous activity. With every inhale, hold, and exhale, you are moving further away from your last destination. 

  • (This exercise is not meant to erase your previous activity, but to give you space to move onto the next.)

  • Complete as many times as needed


As you begin to transition out of this post (maybe even trying an exercise or two), feel free to ask yourself if you're there yet. 

Amy Freier