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1. Find a quiet, safe place where you won’t be disturbed for a while Close your eyes softly, drop your shoulders and relax your body
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2. Begin to breathe slowly, deeply and rhythmically. Move your attention away from your thoughts and observe only your breath as it enters and leaves the body.
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3. Notice how your breath and body are aligned and begin to cooperate. Allow yourself time to adjust. Your breath may start shallow and high in your chest but you will now work on drawing it deep into your body.
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4. With each exhalation, visualise breathing out the worries that have been racing around your mind. As you let go of these thoughts, soften and relax every part of your body.
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5. Affirm to yourself: ‘I breathe in calm. I breathe out tension’ Continue to extend the breath so that it eventually reaches your diaphragm.
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6. Observe how every part of your body now feels. Continue to relax, breathe and enjoy this quiet time.
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