Amy Kerman-Gutzmer

Mindfulness & Yoga Teacher

The 5 4 3 2 1 is a mindfulness and grounding technique that helps to calm anxiety. It draws you into the present moment to find 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

5 4 3 2 1 Reduce Anxiety

Sometimes we find ourselves holding on to anger without realizing it for days or even years. When we are upset with someone, we don't always realize that we are the ones that get stuck in and experience the negative energy that we are sending out. This meditation is about creating new positive energy. It's not about the other person. It's about the energy that we are putting out into the world. Create new positive energy by sending love.

Send Love to a Difficult Person

Sometimes we get so caught up in our day that we forget to take a moment to be grateful. This meditation brings us to a quick moment of gratitude.

Two-Minute Gratitude Meditation

We often get wrapped up in our own thoughts. It is estimated that we can have over 6000 thoughts in a day, some that we think over and over and don't even realize. Thoughts can become a part of us to where we forget we can change our thoughts, especially if they are unwanted or negative.  
This short meditation helps us to become an observer of our own thoughts and helps us to remember that we are not our thoughts. It's an exercise you can use and take with you anytime unwanted thoughts appear.

Observing Your Thoughts

This meditation is meant to help ease you in to a deep, restful sleep. Use it when you are in bed winding down for the night.

Sleep Meditation (Just Breathe)

Ocean lovers - this mindful sleep story is great for helping you to fall asleep quickly while picturing yourself on a beach and noticing the sights and sounds of the ocean.  Add in some ocean sounds from the sound effects to enhance the experience.

Picture Yourself on a Beach Sleep Story

This is a simple standing yoga flow to help you feel more grounded and energized while you connect to your breath. We move through four simple poses (Mountain Pose - standing tall, Standing Forward Fold - reaching towards our toes, Monkey Pose - coming up halfway, and Chair Pose - sitting back - back to raise our arms to the sky into Mountain Pose and start again). Each pose is described to help you feel the pose first and then move through. 

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