Try this yoga inspired progressive relaxation exercise to help quiet and calm the body and mind! This is good to use as a daily practice, for self care, when feeling anxious, overwhelmed or when having difficulties sleeping.
Check out this balancing, cleansing, and grounding chakra meditation. Use it to ground, release, soothe or to get clarity. This is great for sleep, self care, anxiety and sadness.
Our chakras are key energy wheels or points throughout the body. We have 7 main chakras that run along the length of the spine, from the base to the crown of the head. Imbalances within your chakras can lead to a variety of difficulties, such as fear, anxiety, difficulties sleeping, feeling insecure in the world, feeling stuck or lost, amongst others. Balancing the chakras can lead to greater sense of ease and happiness, and allows us to let go of that which is perhaps clinging to us but no longer serves us. This brief guided visualization is a method to help bring balance to the chakras.
If using with EMDR, Resource Enhancement steps, you can add short (4-8 passes) and slow sets of BLS or DAS to enhance any moments that feel especially positive or impactful.
In this breathing technique, we count for an equal amount on the inhale and exhale. This breathing technique can bring a sense of internal synchronicity and calmness. It creates balance amongst the mind, body and soul. In this guided breathing technique, I count for first a count of 5, then to a count of 6 and then a count of 7. When practicing on your own you are free to pick whatever count suits you in the present moment. Perhaps you want to only count to 4 on the inhale and exhale for the entirety of your practice, or perhaps you want to go longer for up to a count of 8 or even 10. You may even choose to start at a count of 4 and slowly increase to a count of 8 over your repetitions. Whichever you choose, the key is to keeping the breath circular….even inhale and even exhale.
I hope this breath is helpful to you or someone you support.
Thank you for tuning in.
This breathing technique, known as the Box Breath due to the symmetry established in the inhale-hold-exhale-hold (like a box), can be helpful for brining peace and calm to the mind, body, and soul. The symmetry of the breath can help to establish harmony and regulate the nervous system. Though I have recorded this to the count of 4, you are welcome to shorten or extend the length of the counts in any way that suits you. I personally often start out with a count of 4, and will increase to a count of 6 or even 8 or 10 at times. I practice this breath for 5-10 minutes at a time, and find it can really ground me and soothe a worked up mind or nervous system.
It is important to note, that holding on the exhale can sometimes be difficult. You might notice that your mind becomes a bit agitated or frightened even with the absence of air. Be mindful of this and notice your edge. Sometimes this may be a reaction of your mind you can work through, and may notice that the mind calms as you do a couple of repetitions. If your mind or body start to become frantic though, you may want to shorten the length of your breath.
You may find that one day you can do this to the count of 6 and on another day you can only do to the count of 3. If this happens, do not take it as evidence for anything other than the fact that your are human and your energies change from day to day and moment to moment. Meet your mind and body where they are, rather than forcing them into a BOX! The “box” of this breath should be supportive to where you are at the given moment. Perhaps you push your edge a little, but do not do so in a way that increases tension or distress in an unmanageable way.
Remember, breath work is an ally to call upon to help soothe and regulate. If your breath work starts stirring things up into choppy and dangerous waters though, back off and slow it down. The goal is to feel better, not significantly worse.
Attached is a guided visualization called the Light Stream Technique. It is a technique often used in EMDR. It is a short meditation that can be helpful for anxiety, depression, somatic symptoms, and pain.
Feel free to use this for your personal self use or with your clients.