Mindfulness Techniques

A mindfulness strategy which can reduce stress & improve mood. 

How to:

1. Inhale for 4 seconds.
2. Hold breath for 4 seconds.
3. Exhale for 4 seconds.
4. Repeat as many times until you feel re- centered.

A mindfulness strategy which can reduce stress, improve mood and help to fall asleep faster. 

How to:

1. Inhale for 4 seconds.
2. Hold breath for 7 seconds.
3. Exhale for 8 seconds.
4. Repeat as many times as desired.

A technique used to cope with uncomfortable thoughts,  using cognitive delusion.

How to:

1. Imagine you're resting by the side of a stream. This can look however you like,  with your ideal ambience. 
2. Focus on the stream. When distractions enter your mind,  such as thoughts or feelings, take a moment to notice them without judgement. 
3. After taking a moment to observe a thought or feeling, return your attention to the stream. Place your thought/feeling upon a leaf. You might imagine writing it on the leaf or attaching it in some other way. Place the leaf in the water and watch it float away until it disappears. 

How to:

1. Firmly placing both feet to the ground. 
2. Pushing all body weight & negative thoughts/emotions into both feet. 
3. Imagining something coming that bumps into you, trying to knock you over. 
4. Grounding thoughts/feelings into your feet at as an anchor - you'll sway, but will resist getting knocked over. 

The 5-4-3-2-1 technique helps you focus on the present moment and your surroundings, rather than distressing thoughts. This can interrupt the body's fight-or-flight response, aiding in the reduction of anxiety and stress.

How to:

1. Find your breath
2. Identify five things you can see
3. Identify four things you can touch
4. Identify three things you can hear
5. Identify two things you can smell
6. Identify one thing you can taste

The 5-4-3-2-1 technique can be adapted if your surroundings do not engage all the senses in this grounding exercise. 

For example: 

• Identify five things that you can touch or see
• Identify four things of the same or similar colour
• Identify three things of the same or similar shape
• Identify two things that start with the same letter
• Identify one thing that brings you comfort