Calming Colouring from Forestry England
A quick breathing exercise
Exercise: Calming breath
- breathe in for seven counts
- don’t hold
- breathe out for nine counts
Commonly used for inducing calm during panic attacks. Can be used anywhere anytime and is especially good to use during arguments before you react or speak.
Take one picture a day of something you are grateful for. When you are feeling down, flick through them and remember how grateful you are to have those items, people, emotions in your life.
Food Mood Diary
Why not start off your week with this Food Mood Diary for an interesting activity. See if there is any correlation between what you eat and how you feel, may be you don’t already drink enough water. Fill it out and have a go.
How to be more mindful, NHS information.
Reminding yourself to take notice of your thoughts, feelings, body sensations and the world around you is the first step to mindfulness.
-Notice the everyday
“Even as we go about our daily lives, we can notice the sensations of things, the food we eat, the air moving past the body as we walk,” says Professor Williams. “All this may sound very small, but it has huge power to interrupt the ‘autopilot’ mode we often engage day to day, and to give us new perspectives on life.”
-Keep it regular
It can be helpful to pick a regular time – the morning exercise walk or family at lunchtime – during which you decide to be aware of the sensations created by the world around you.
-Try something new
Trying new things, such as sitting in a different seat in meetings or going somewhere new for lunch, can also help you notice the world in a new way.
-Watch your thoughts
“Some people find it very difficult to practice mindfulness. As soon as they stop what they’re doing, lots of thoughts and worries crowd in,” says Professor Williams.
“It might be useful to remember that mindfulness isn’t about making these thoughts go away, but rather about seeing them as mental events.
“Imagine standing at a bus station and seeing ‘thought buses’ coming and going without having to get on them and be taken away. This can be very hard at first, but with gentle persistence it is possible.
-Name thoughts and feelings
To develop an awareness of thoughts and feelings, some people find it helpful to silently name them: “Here’s the thought that I might fail that exam”. Or, “This is anxiety”.
-Free yourself from the past and future
You can practise mindfulness anywhere, but it can be especially helpful to take a mindful approach if you realise that, for several minutes, you have been “trapped” in reliving past problems or “pre-living” future worries.