Therapist Recommended Mindful Moments
Mindfulness can be a daily practice to strengthen the mind-body connection or a calming strategy during a time of high emotions. Finding time to practice mindfulness can be healing and re-energizing as it is a space to eliminate distractions and be present with yourself. Learning strategies you enjoy can make recalling when faced with anxiety or overwhelming emotions easier. At WMPS, we want to equip you with mindful exercises to use daily and in flustering moments.
Rainbow Grounding Technique
Anne, MA,LLP, LPC, our therapist from the Grand Haven office, shares a practical, easy-to-remember technique for grounding yourself. Whether helping a child manage overwhelming emotions or taking a moment for yourself, this strategy is perfect for calming. The rainbow grounding technique involves looking around and identifying the colors of the rainbow in order. By doing this, you can get your mind off the source of tension and begin to relax as you shift your focus to identifying the colors around you.
5-4-3-2-1
Anne also recommends the 5-4-3-2-1 technique, a more intentional sensory experience. You begin with finding five things you can see; it can be as simple as the person in front of you or the tree out the window. Next, identify four things you can feel; think about how your shoes feel or whether your clothes are soft or scratchy. What does the chair or floor under you feel like? Spending time on each item and thinking about how things look and feel can help you become fully aware of sensations. The exercise then transitions into noticing three things you can hear, followed by identifying two things you can smell, and finally, one thing you can taste.
Box Breathing
WMPS therapist Julia, MA, LLP, shared a breathing technique that can help ground and calm us in times of heightened emotions or as a way to focus our breathing. The exercise begins with creating equal inhales, pauses, and exhales. Trace a square with your finger as you begin to breathe. Breathe in for 4 seconds as you trace up, hold your breath for 4 seconds as you trace the top of the square, exhale for 4 seconds as you trace down, and complete the square by holding your breath for 4 seconds. Continue to repeat this several times. You can change the seconds variable based on your lung capacity and desire. This exercise will trigger your parasympathetic response, allowing you to calm down.
Drawing Your Breath
Art Therapist Elisabeth, MA, LLPC, suggests a creative way to calm your mind, whether you’re at school, work, or home, use this simple grounding technique. Start by grabbing a marker or pencil and scribbling on blank paper, moving slowly as you focus on the sensation. Pay attention to how the marker feels against the paper and the sound it makes as you draw. This is also a great time to incorporate breathing exercises—breathe in while drawing a line, then breathe out.
If you’re feeling a lot of emotions, you can express them through your scribbles, drawing fast or with more pressure. Once you’re done scribbling, fill in the gaps with color. This exercise isn’t about being an artist; it’s about expressing yourself and being mindful. Try this when you are feeling burnt out at work or school, stressed or overwhelmed. Drawing your breath can be a great way to take a break, be present with yourself, and get creative!
Star Breathing
Therapist Kassidy, MS, TLLP, recommends star breathing to reduce stress or anxiety. This deep breathing exercise can be used in situations with heightened feelings or when we are trying to relax. The star breathing exercise uses both hands as a tool to time and count our breaths. It begins with taking your hand, and with each breath, trace your fingers up and down, following the path of your hand. Breathe in as you trace up your finger, and exhale when you trace down your finger. Continue this motion until you get to the last finger. You can repeat these motions until you feel yourself being present or your anxiety has settled.
Mindfulness is a skill
Mindfulness is a skill, and like anything else, it takes practice to become comfortable with it. When you get distracted, keep reminding yourself to return to being in the moment. It will get easier the more you work at it. At WMPS, our team of therapists want to continue equipping you with resources for both intense moments and as a way to connect with yourself. Connect with us today!
