Relaxation, breathing and mindfulness techniques provided by Julia

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Relaxation and breathing techniques

Mindfulness exercises

First  exercise...... When you go out for a walk start to take notice of what is around you.

You may be lucky enough to be close to a park or a natural area which is pleasant to walk in, or maybe it is your own garden. Maybe you are only able to walk along the street/road.
 
Wherever you are, take your time, walk slowly. Look. What is above you, below you, to your left, to your right, behind you.  Look at the sky, what colour is it, maybe it is raining, feel the softness of the rain on your skin. What can you hear, birdsong, the breeze through the trees, even the hum of traffic.  What can you smell, many things are starting to come to fruition at this time of year, smell the blossom.  What can you touch, touch the trees, the texture of the leaves on the spring plants.
Feel the path/earth beneath your feet.
 
If you are unable to leave your house you can still do this exercise, take a walk around a room in your house. Take ten, or however many you can, steps forward, feel the floor under your feet. If it is safe to do so take of your shoes, close your eyes. Take a look out of your window, look at the sky take in it’s colour and notice how it is constantly changing.
Do this as if it is your first experience of the things around you.
 
REMEMBER YOUR ARE DOING GREAT

Second exercise............ Take a shower, as you have never taken a shower before.

Feel the water on your skin, soft and gentle. Turn the control down a touch and feel the cooler water on your skin, maybe turn it down some more.

Make a lather with the soap, feel the soap in your hands, compare the differences to the feel of the water.

Imagine the water washing away all of your concerns and worries. Flowing down from your head, shoulders, body, legs and feet, washing away down the plug hole and down the drain.

When you leave the shower, feel the softness of the towel on your skin. Wrap the towel around you and allow it to absorb the excess water.
 
                                             REMEMBER YOU WILL GET THROUGHT THIS

Third exercise....... Eat your food Mindfully.

Look at the plate of food in front of you. Just imagine how that food came to be there. From the growers, farmers, to the supermarket/shop. To you going to buy the food, or somebody bringing it to you. Then you or someone else preparing and cooking the food for you. All those steps to get that food to your plate.

Smell the food. Compare all the different colours of food there. Now pick up your knife and fork. When you put the food in your mouth, take a little time to taste it, chew it, then swallow. Taste each item of food on your plate. Take your time eat slowly. Put down your knife and fork inbetween mouthfuls.
You may not be able to do this with every meal, with practice you may find it becomes easier, you may find you eat less as you digest the food more effectively.
 
                                                        REMEMBER YOU ARE ENOUGH

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