Instructions for Notice 5 Things:
You have just taken a step out of your busy mind to connect with your environment. Doing this grounds you in how things really are, and offers a break from the judgments, interpretations, and bias that we usually see things through.
“Slowing things down and deliberately paying attention to each aspect of our sensory experience can reveal things that we may have never noticed before.” – Williams, Teasdale, Segal, & Kabat-Zinn
Instructions for “Pressure Release”:
This is a great practice for when you notice you are getting caught up in your feelings. It’s almost like you are having the muscles in your body teach your mind how to let go. Once you practice in the body, you can invide your mind to follow along, and release it’s own tensions.
.“It is true of all life forms that, as the demands made on an organism increase, so that organism’s capactiy to respond to that demand also increases — but only ever up to a certain point. Beyond a certain point, if the demands just keep building the organism’s capacity to respond is overwhelmed and the organism’s capactiy to perform falls off — often very repidly.” – Michael Chaskalson
Instructions for "Your Breath Works for You":
This week's weekly minute is inspired by a few of my clients who have told me recently how turning to the breath when they have been feeling sad, angry, out of control, etc., has helped them enormously.
I can't tell you how great it is when I hear that a client has found a tool that works for them, so they can feel in control of their emotions, and not be buffeted about by them. This tool rarely fails, and to make it even better, everyone has one, and its free!
Practice it this week, give yourself a chance to become familiar with it, and you will find yourself turning to your breath as a default reaction, instead of being overcome by emotion.
"When the breath is unsteady, all is unsteady; when the breath is still; all is still. Control the breath carefully. Inhalation gives strength and a controlled body; retention gives steadiness of mind and longevity; exhalation purifies body and spirit." - Goraksasathakam
Instructions for "Hope Over Fear":
We all have a gallery of voices in our heads that support, or berate us. There's the voice of the kind primary school teacher who encouraged us to try our best, opposed by the strict secondary school headmaster who said we would never amount to anything. We have a choice who we can listen to, and why not choose the kind, hopeful voice? Hasn't the world got enough fear?
"Weigh carefully your hopes as well as your fears, and whenever all the elements are in doubt, decide in your own favour; believe what you prefer. And if fear wins the majority of the votes, incline in the other direction anyhow." - Seneca
The Weekly Minute is a blog I write each week with the aim of providing proven tools to help promote positive mental health.
The collection of short, practical mindfulness and therapy tools for self-reflection and self-improvement, can equip people to take their mental well-being into their own hands, and improve their quality of life.
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