Cognitive Behavioural Therapy (CBT) Bundle (312 pages)

1-MINUTE DEEP BREATHING MEDITATION

This exercise allows you to centre yourself and connect with your body in times of overwhelm, stress, or when dealing with a pain episode.

Try and practice it throughout the day, particularly when you notice yourself getting caught up in negative or unhelpful thoughts and worries. It can also be helpful to practice as part of your night-time routine.

Sit down in a comfortable position.

Now take 10 slow, deep breaths. Try breathing in for 5 seconds, hold for 2 and out for 5. Focus on breathing out slowly until the lungs are completely empty, then fill them all the way back up again. Notice the sensation of your lungs emptying. Notice the feeling of them refilling. Now pay attention to your rib cage rising and falling. Finally, notice the gentle rise and fall of your shoulders as you breathe in and out. Your thoughts will come and go as you go through the exercise. Don’t try to push them away, but also do not hold on to them. Simply let them pass by and observe them as you would observe cars slowly driving past your house. Without judgement, but with a sense of curiosity and openness. Now expand your awareness back to your breathing and your body. Take a few seconds to settle into the gentle feeling of your breath again. Now expand your awareness back to the room you are in. Take a second to notice what you can see, hear, smell, touch and feel, and then gently go on with your day.