Guided self-soothing exercises with One Small Thing

Guided self-soothing exercises

Exercise 1: The Five Senses

Take a few deep breaths with your eyes closed. Relax for a few moments. Open your eyes when you’re ready. Silently, identify:

Exercise 2: Palms Up, Palms Down

Sit comfortably with your back straight. Close your eyes and take a few deep breaths, then open your eyes. Do this until your breathing is slow and relaxed.

l Hold your hands gently in front of you with your palms up. l Imagine them holding all the negative or upsetting thoughts and feelings you have had today. Visualise each of them as a small stormy rain cloud gathered in the palm of your hands.

l Take a deep breath in, and as you exhale turn your palms down. l Imagine the clouds that were in your hand turning to rain, pouring and emptying all of the negative or upsetting things you’ve been carrying around today.

l Let go of them. Keep breathing slowly. All the darkness and storms have passed from your hands and dissolved away. Now turn your palms up.

l Your palms are open to receive support and help if you need it. l Your palms are open to receive positive energy, positive thoughts and feelings.

These mindfulness exercises are extracts adapted from One Small Thing’s Guided Self-Soothing Exercises, currently broadcast on Wayout TV at 12 noon on weekdays. Produced by The London Podcast Company, with text adapted from Dr Stephanie Covington. One Small Thing’s mission is to redesign the justice system for women and their children. For more information, visit www.onesmallthing.org.uk