Creating a spacious Mind
When you are experiencing that your mind is filled with too many thoughts, one after the another that is creating a feeling of mental overcrowding. You can practice this exercise to creates a spacious mind that might be helpful to relax when stressed.
When to do this exercise
When you feel mental overcrowding, full of worrying thoughts, stressed and worried. You can practice this daily, preferably both mornings and evenings until you experience relaxation.
For how long
You can start with about 10-minute sessions and then gradually build on as you build your confidence. You can do this exercise for a couple of weeks initially or then return to it when you feel stressed or worried.
Steps to follow
1. Sit on a chair or sit cross-legged on a flat floor, whatever you prefer or whatever circumstances allow.
2. Try to straighten your back and relax.
3. You can put your hands on the arms of the chair or your knees depending on whether you are sitting in a chair or on a floor.
4. Breath through your nose normally, using your abdomen rather than your chest.
5. Begin counting your breath on each expiration. When you reach, ten, begin counting again.
6. Keep counting and focussing on your breath only for about 5 minutes
7. After 5 minutes you can stop counting breaths and imagine you are creating a calm space with each out-breath
8. Imagine this calm space is getting bigger and bigger with each out-breath
9. Imagine this large space you have created is filled with soothing light
10. Imagine you are sitting in the middle of this large space filled with light. Relaxing.
11. You can stay in that calm space as long as you want
12. If you are distracted by random thoughts, you can label them as " random thoughts" and refocus on being in the middle of this vast space you have created.
12. When you are ready, you can end your session.
Mindfulness has been a part of eastern culture including Buddhism, Hinduism and Islam for centuries. It is well documented in their traditional scriptures. These exercise can be found in most of the books or material on mindfulness. More recently Mindfulness has been found helpful in dealing with stress, anxiety, negative emotions, low mood, pain tolerance and insomnia. We will be regularly uploading various mindfulness exercises here. Keep checking this page regularly.