Mindfulness Meditation

Breathe In. Breathe Out.

Mindfulness meditation can assist with emotional regulation. Find yourself in a peaceful, quiet environment. Set a timer for however long you believe you are capable of sitting in silence. Take a seat, notice your body and do a mental scan from head to toe and how each area is feeling, breathe in and out into those areas. Get comfortable, bring your attention and focus to your breathe, and be gentle with yourself. If you notice thoughts coming into your mind, imagine the words in a cloud floating away and bring your attention back to your breathe. Try to implement this in your daily life.

Sitting still in quiet is difficult, other methods for meditation include guided imagery. There are resources for guided or visual meditations on youtube, see what is fitting for you and start there if needed. You can also do this without Youtube, by finding yourself in a quiet space again, focusing on your breathe, and imagining yourself in a place of peace. As an example, I’d say to myself, “You are in the middle of a green rainforest, the sun is shining on you, your head, your neck, your shoulders, your belly, and your legs, the air is fresh and crisp, the ground is delicate, soft and cool, the birds are singing beautiful songs…” Get creative, imagine yourself at the center of a temple, walking barefoot in the sand, dancing in Barcelona, etc. Try to engage all your senses, the music you hear, the aromas you smell, the sights you see, sensations you feel, and things you taste.