For when we need to calm the mind,  ground ourselves or take a few moments to breathe...

MEDITATION & GROUNDING

The simplest way to calm the mind is with the basic meditation practice of sitting quietly and focusing on the breath. 

We all need to take time for ourselves in order for us to rebalance, focus and heal. 

VISION

Notice what you see and enjoy the colours, patterns and shapes

SELF-CARE

CHECK-IN WITH YOUR 5 SENSES

Need Help Relaxing?

Meditation is different for everyone, you can find this inner peace by simply sitting comfortably;

  1. Concentrating on your breathing; following the breath in through the nose for 5 seconds, feeling your lungs and stomach expanding, hold the breath for 2 seconds and then breathe back out of your nose for 8, following the breath to its completion, and repeat.

    Try this for 2 minutes and everyday add a minute on top. 
    Or try to dedicate 10 minutes each day to this method of breathing. 

     

  2. Gazing at a candle flame and keeping your focus, watch the movement of the flame, look at the colours, what can you see?
     

  3. Repeating a word over and over again, speaking words out loud. An example would be to say a word such as 'peace' 'calm' or 'love' repeatedly until you feel infused with that feeling. 
     

  4. Take a deep breath, hold it as long as you can, then let it all the way out in 10 short breaths.
     

  5. Clench your fingers/fist's, then let them relax. Tense your shoulders, then allow them to hang heavy. Clench your jaw, then let your jaw hang loose, feel your teeth part. Squeeze your eyes shut and allow them to soften, let all the muscles relax. You can continue this with all muscles in the body. 
     

  6. Put one hand on your stomach and the other one on your chest. Imagine having a balloon in your stomach and try to fill it with air. Practise breathing deeper to get your stomach to rise consistently. 

 

GROUNDING

  1. Listening to loud music

  2. Holding onto a piece of ice

  3. Biting into a piece of lemon

  4. Sniff strong peppermint 

  5. Write a list of what you see around you

  6. Smelling and looking at a flower

  7. Speak truths out loud

  8. Laughter, watch something funny

  9. Meditate for 20 minutes

  10. Take a slower pace

  11. Stand tall

  12. Deep breaths

  13. 15 minutes of yoga

Coping strategies to ground you in the present moment

GROUNDING

  • Take a deep breath in

  • Drop and relax your shoulders

  • Shake your hands and arms, and make sure your hands feel loose with some space between fingers

  • Bend your knees slightly and imagine pushing your feet into the ground

  • Pay attention to where your feet touch the ground

  • Bring your arms to shoulder height in front of you as if you are holding a big balloon to your chest

  • Feel rooted, adjust your balance

  • Take big deep breaths, take it slow

  • Stand strong for a few minutes, you are here right now.

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only you can unleash the power within...

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