## Everyday Mindfulness

A calming technique that connects you with the present by exploring the five senses.

GROUNDING TECHNIQUE

If you notice your mind becoming very
active or you’re getting caught up in stress or anxiety,
try use the 3 S’s:
- Slow down (take a breath)
- Simple thinking statements (examples
below)
- Engage your Senses
‘All is well’
‘I am safe’
‘I can handle this’
‘This too shall pass’

**Remember**:

- Awareness - notice what you’re noticing, any thoughts or emotions that are arising
- Acceptance - let go of judgement or resistance and simply acknowledge what is
- Action - choose what you can do to support yourself here. Do you need to ask for
help? Take a moment to yourself? Feel into the emotions that you’re experiencing?
Choose a better feeling thought?
**
“Be where your feet are**”

If your thoughts are taking you into worries of the future or regrets of the past, gently
bring yourself back to the here and now. Engage fully in what you’re doing. Whether
it’s walking, eating, conversing or working, guide your attention back to it and immerse yourself in it.

For eating, you can use the 4 T’s - Notice the Taste, Texture, Temperature and Take your Time as you eat.


Mindfulness, involves being fully present and aware of one's thoughts, emotions, bodily sensations, and surroundings without judgment. It's about cultivating a non-reactive, compassionate, and accepting attitude towards oneself and the experiences encountered as we navigate life.

**TECHNIQUES TO TAKE AWAY**

Each of these techniques are for calming and regulating the nervous system. The step breathing also improves lung capacity.

**Box Breathing: **Inhale for 4, hold for 4, exhale for 4, hold for 4. A great one for
calming. Recommended Rounds: 10
**Physiological Sigh:** Empty the lungs, then breathe fully in, take another little sip of air in and then exhale it out for a count of 8. You can also exhale as if blowing through a straw. A great one to regulate yourself before something stressful/anxiety provoking.
**Step Breathing: **Inhale then hold x4 and then exhale slowly for 8. Recommended Rounds: 10
**Conscious Connected Breath:** For a longer practice, lie down and use the conscious connected cyclical breathing that we focused on in the experiential practice. Breathe deep into the belly, then up into the chest and exhale it out, returning without a pause to the next breath.
Breathe in through the nose and out through the mouth and progress to in and out
through the mouth if you would like a deeper practice.
Return to nostril breathing to reduce intensity.

Everyday Mindfulness

A calming technique that connects you with the present by exploring the five senses.


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Mindfulness Introduction

Mindfulness Introduction