Find Inner Calm

Here are two short mindfulness practices that can support nervous system regulation.

If you find one of them effective, making it a daily practice will empower you to access inner calm more easily when you really need it.

Practice 1: Use the Breath

Breathe however you like. 

Just notice that you’re breathing in and out.

Notice the fullness of the in-breath as your diaphragm expands, and the release of the out-breath as your diaphragm relaxes. 

Keep doing this for as long as you like, slowly and gently spending more time with the out-breath.

Notice how your body feels during a long exhalation.

Keep focusing on your breathing for as long as you like.

Practice 2: Use a Visual Cue

Look around for a pleasant object, image or colour.

Gaze at it for a few moments.

Notice how you feel when you look at it.

Close your eyes and take some time to enjoy this feeling.

Notice where in your body this feeling arises – the body sensation connected to the feeling. 

Give yourself permission to enjoy the experience.