A Summer Holiday On Four Wheels

from The Trinity Spotlight July 2020 Issue

Update Frpm Councillor Jim Campbell

4 Simple & Powerful Wellbeing Techniques

By Gillian Dalgliesh We are living through unprecedented times right now, so read on to learn some practical & positive methods to help you to adapt and manage in these challenging days.

Changing our Mood with our Breath

Your breath is your constant, faithful companion and it is incredibly powerful in helping us to change our mood! The technique is to breathe in through your nose for a count of 3, and breathe out through your mouth for a count of 6. (Basically, the length of time it takes you to breathe out is double whatever it takes you to breathe in). Breathe in all the way down to the pit of your stomach, and when you breathe out, just imagine a tyre deflating. Do this 3 times. By doing so, you are gently slowing your heart rate, reducing your blood pressure and creating more oxygen in your bloodstream. It’s a powerful wellbeing tool to benefit your mind and your body.

A Minute of Mindfulness

Count how many breaths you take in 60 seconds (an inbreath & outbreath counts as one breath). Just breathe normally and time yourself. How many did you take? 10? 16? 23? There is no right or wrong answer. However, you can now know that if you want to give yourself a minute of mindfulness at any time during your day, you can just take a quiet moment and take the number of breaths you took in 60 seconds.

The Gratitude Journal

Take the time each evening before you go to sleep to write down a minimum of 3 things that you are grateful for that day in a journal. It increases your positivity and resets your emotional vibration before you go to sleep. Another aspect of the journal is that it is cumulative, so if you have a bad day and need your spirits lifting, you can read back over the pages and instantly be reminded of so many good things in your life!!!

A Meditation using the 5 Senses

In general we don’t make enough use of the natural emotional toolbox of our 5 senses. You can do this meditation either seated or walking around as you don’t have to close your eyes. To start, take a deep breath in & out and LISTEN to the sounds you can hear. Then start to become aware of what you can FEEL. And now start to become Are you struggling to deal with aware of anything you can SMELL – any issues in your life? aromas, scents, etc. Then become aware of the TASTES in your mouth. Lastly become Weight Loss? Anxiety? aware of what you can SEE – not the objects, Stress? Smoking? but shapes, colours, textures, lights, darks, Phobias? Alcohol? shadows ... Spend as long as you like with Confidence? each of the senses, and when you are ready just take another deep breath in & out. If so, then hypnotherapy Invitation: At the end of July, I will be may be the solution. running a free 30 minute Meditation Webinar Find out more about my holistic “Empowering Your Positive Thoughts”. If you approach to resolving client’s would like an invitation, please email me on issues on my website gillian@gilliandalgliesh.com (please note the www.gilliandalgliesh.com unusual spelling of my surname) or contact me on 07593 082 349. I would be delighted to have you join us! or call me on 07593 082 349 for a free consultation