“Time for You” Group Coaching Sessions for Mothers at the Sunflower Centre in Brockley
Today I wanted to share with you a little grounding exercise that can be helpful when you are feeling overwhelmed.
It does not take very long and can be done wherever you are. This grounding exercise uses our breath and a brief visualisation to regulate our nervous system and feel calmer, and it is available to us anytime!
When we meet at our regular Group Coaching for Mothers sessions, we usually start with this exercise as we all usually arrive with a busy mind: the last minute morning crisis, the never-ending ‘to-do’ list, the burning question we are saving for the session – there will be time to debrief it all, but first – we focus on our breathing.
Find a comfortable place to sit down. Close your eyes and take three deep breaths, lifting your shoulders up to your ears as you breathe in, exhaling with a WHOOSH and letting your shoulders drop. Next time you take a breath in, count to 4, hold the breath for 7 seconds and exhale your breath for 8 seconds.
As you continue to breathe in 4-7-8 rhythm, I am asking you to visualise yourself anywhere that feels peaceful to you, your happy place. It can be the stillness of a blue sea under the midday sun, a beautiful sunset in the place that you love or a favourite image of nature. You can also visualise a glorious golden thread connecting your temples at about your eye level. Focus your attention on this visualisation as you breathe and feel your shoulders drop, your heart rate slow down and the feeling of stress subside.
The suggested duration for this focused breathing technique is four rounds with maximum of eight rounds at a time.
This technique, which has its roots in the ancient Pranayama breathing method, is used for relaxation as well as a preventative and therapeutic technique for managing stress and anxiety.
Studies have linked this control breathing technique to the following health benefits:
- Reduced depression and anxiety
- Improved sleep quality
- Reduced stress levels
- Improved motor memory
- Improved pain processing/perception
Come and experience this beautiful breathing technique in a group with other mothers in a save and supportive space, dedicated to filling your cup.
We are starting a new series of our monthly in-person “Time for You” Group Coaching Sessions for Mothers at the Sunflower Centre in Brockley on the 9th of December (10.30am-12pm) and have 2 spaces available.
Next series of in-person sessions at the Sunflower Centre will start on the 27th of January.
Please email me on firstname.lastname@example.org if you are interested to join us on the 9th of December or 27th of January and of course if you have any questions.