Sit comfortably, with your eyes closed and your spine reasonably straight – Bring your attention to your breathing.
Imagine that you have a balloon in your tummy. Every time you breathe in, the balloon inflates. Each time you breathe out, the balloon deflates.
Notice the sensations in your abdomen as the balloon inflates and deflates. Your abdomen rising with the in-breath and falling with the out-breath.
Whenever you notice that your attention has drifted off and is becoming caught up in thoughts or feelings, simply note that the attention has drifted, and then gently bring the attention back to your breathing. It’s okay and natural for thoughts to enter your awareness, and for your attention to follow them. No matter how many times this happens, just keep bringing your attention back to your breathing.
What is the most calming colour for me?
What colour might I think of when I think about tension and distress?
When you do your breathing exercise, imagine breathing in your calming colour, and breathing out your tense colour.
You can use this exercise quickly and effectively when you feel the onset of an anxiety attack, or when you feel overwhelmed. Picture the colours as you inhale, and exhale and it will steady your breathing.
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