Positive Pause – 26th October 2015 – Calm Down Quickly

stress dial

This week,  if you feel stressed by too many demands at work, or if something is not going the way you intended, or you simply feel worn out or drained then use this this simple but incredibly effective technique to calm down quickly, recover your mental well-being and return to a place of inner calm and peace.

  1. Sit down somewhere where you won’t be disturbed.
  2. Close your eyes and focus on your breathing.
  3. Check in with how stressed/anxious you feel on a scale of 0-10 with 10 being the highest and 0 the lowest.
  4. Imagine a dial with the numbers 0-10 in front of you.
  5. Start at the number of how high your unwanted negative emotion is – if it is 10 start there, if it is 7-8 or even a 4-5 then start there.
  6. Take a deep breath in and as you do this imagine breathing in a sense of calm.  You can give this a light colour. When you reach the top of the breath hold it and scan your body for the stress and tension you are feeling.  Slowly start to exhale while imagining a dark colour slowly leaving your body and releasing the tension.
  7. Continue this and work your way down to 0 while visualising the numbers going down with each inhalation and exhalation.
  8. Open your eyes and notice how much calmer you are than when you first started the exercise.

Many people turn to unhealthy habits such as smoking or comfort eating when they feel stressed or anxious but these habits often compound the problem. By using techniques such as the  anxiety/stress dial outlined above you are taking a responsible role in your ability to self-soothe.




Positive Pause – 19th October 2015 – Mindflight

Plane in skyThis week, tap into the power of your imagination. Living in the present moment is an incredible technique that helps you to appreciate the wonder of being alive.  However, if your imagination feels like going on a journey, allow it to roam free and see your future.  Allow your mind to visualise your dreams as if they are already true. The beauty of the subconscious mind is that it does not understand the difference between reality and imagination. By closing your eyes and visualising whatever it is that you desire your body and mind will benefit from a sense of accomplishment and success.

In addition to experiencing an incredible moment in your mind, you are laying the seeds that will allow you to realise your dream both in your mind and in reality.  When we use our minds in this way, we automatically look for and act upon opportunities that allow our dreams to become our reality.  This is mindflight.

Positive Pause – 12th October 2015 – Self Compassion

Inner VoiceThis week, focus on your inner voice.  This is the voice that,  as you are probably aware, can be critical at times – we can be our own harshest judge.  Each day this week focus your awareness on how your inner voice speaks to you.  What does it say if you make a mistake or forget to do something?  What does it say if you are preparing for an important event or day at work? Is it supportive or critical?  Does it knock your confidence?

 Listen to your inner voice and then shine some compassion on yourself.  It can help to think of your best friend, sister, son or daughter who may have made a similar mistake to you.  Would you speak to them in a critical way or would you show some compassion and understanding?  It is important to show compassion and understanding to yourself.  The kinder we are to ourselves, the kinder we are to the ones we love. Self compassion is essential.

Positive Pause – 5th October 2015 – Renew Yourself

StrandTake this morning and each day this week as an opportunity to renew your energy. Picture a strand where the sea comes in and out each day. Everyday there will be different water and the sea will have a different energy. Now, apply this idea to your own mental and physical energy and look at each morning as wonderful chance to start the day with a positive mindset. If you allow a build-up of negative energy to form it can drain you on a mental, physical, emotional and spiritual level.

Start each day as the tide does, by clearing away any stresses and strains from the day before and begin each day afresh. Renew yourself.