Mindfulness

Mindfulness

The primary goal of practising Mindfulness is to enable you to maintain a calm, non-judgemental awareness by focusing on your breathing.

• Sit comfortably, with your eyes closed and your spine reasonably straight

• Let your attention rest on your breathing, notice the breath in and the breath out

• When thoughts, emotions, physical sensations, or external sounds intrude simply acknowledge and accept       them, allowing them to pass through without judging or getting involved with them.

• When you notice your attention wanders, bring it back to your breathing and continue

• Start with small-time frames for practising this each day and gradually try to extend the period of time you are able to meditate.

Note: Mindfulness can be practised in any location (e.g. when using public transport to/from work, or in a park). It only requires a few minutes of your time and can have immediate benefits.

Breathing for stress and anxiety

There may be times when you may feel over-anxious or experience anxiety to the point of panic, the strategies following may reduce these feelings.

Strategies for reducing stress and anxiety

Breathing tips:

1.    Hold your breath for 6 seconds (time it)

2.    Breathe in and out every 6 seconds

3.    Say relax under your breath as you breathe out

4.    Stop after a minute or when your anxiety drops

5.    Practice slow breathing for one minute four times a day then it will be easy to use when you need it

Visualisation

Visualisation is a way of distracting you from disturbing or stressful thoughts. Close your eyes and bring to mind a happy memory (this could be a holiday, a favourite walk or activity etc.), try to go through this memory in as much detail as possible trying to recall sounds, smells and colours that make the memory more vivid.