ZOOM IN, ZOOM OUT A 5 Minute Perspective Exercise for Anxiety, Stress and Overwhelm

This morning on a nature walk, something extraordinary happened.

First, zooming in on a single bee. Its extraordinary detail, its colours, its wings, its complete absorption in what it was doing. And then looking up at the sky. Vast, open, infinite.

The same world. Two completely different perspectives.

This 5 minute exercise uses that same principle. You will zoom in to whatever is present for you right now, feel it fully, and then zoom out, progressively, from the room you are in, until the earth itself is no longer visible.

And then you will come back. To yourself. 

Please let me know if you enjoyed this session: sylvia@sylviaingle.com

And if today's exercise has stirred something in you, a curiosity, a longing, a quiet sense that you are ready for more, I would love to support you further.

Visit www.sylviaingle.co.uk to find out how we can work together.

Transcript

SPEAKER_00 0:00

Welcome. Close your eyes. And take one slow breath in. And let it go. Take another deep breath in. And let that go. Bring your attention to whatever is most present for you right now. A feeling, a thought, sensation. Whatever's here, just notice it. Let it be exactly as big as it is. Zoom in. This is your world right now. This is what it is. And now begin to zoom out. With your awareness, become aware of the room you're in, the walls around you, the ceiling, the floor. You are a person in a room. The room contains you and everything else was in it. Now with your awareness, zoom out even further, rise above the building. See it from above. The roof, the street, other buildings. The room you are sitting invisible is now within this building, above. Keep going up and higher and above the town, the city, countryside spreading out in every direction. Everything that felt so immediate and here now, large, it's now just a tiny part of a much larger picture. Try to go, try and go higher still, above the clouds. You can see the curvature of the earth at the edges, the blue of the atmosphere, the earth below now, whole round. What a miracle! And further still, our out into space. Seeing our Milky Way itself, just one of billions. And the earth, it's not even visible from here now. Part of the infinite. Stay here for a moment in the infinite silence, rich silence. In this unimaginable spaciousness of universe. Everything exists here together with every worry, every weight, courage, every feeling. Everything exists within something so much larger than itself. Just see that here from this perspective. Breathe here. You can return here anytime you want, by the way, and now very gently begin to come back, back through the galaxies, seeing the swirling Milky Way, back to the Milky Way, to our solar system, back to the blue earth, through the clouds, over the landscape, seeing the building, back to the room, back to you, sitting lying in this body, in this moment, in this breath. Notice how you feel. Something in you that has expanded. And now you're back. Notice that spaciousness. Breathe it in. When you're ready, gently open your eyes. Welcome back.