Me Mind Self and I

Me Mind Self and I If you are struggling and feel like you are stuck in an unhappy place, reach out to us! We can liste

Productive vs unproductive worryWorry plays an important part in keeping us safe and motivating us to find solutions and...
21/12/2020

Productive vs unproductive worry

Worry plays an important part in keeping us safe and motivating us to find solutions and take action e.g. when we are crossing a road and find a spot to cross and check no cars are coming.

However, it needs to have a limit and sometimes we need to accept imperfect solutions and some degree of risk/uncertainty.

Otherwise, we would end up never crossing the road.

APPLE - A mindful way to approach thoughts and feelings.ACKNOWLEDGE - Notice and acknowledge thoughts and feelings as th...
03/09/2020

APPLE - A mindful way to approach thoughts and feelings.

ACKNOWLEDGE - Notice and acknowledge thoughts and feelings as they come to mind.
PAUSE - Instead of reacting as you normally would, don't react, just pause, and breathe.
PULL BACK - Thoughts are not a statement of fact, you do not need to believe them. A thought or feeling is only a thought or feeling.
LET GO - You don't have to respond to your thoughts or feelings, you can just let go... They will pass. You can imagine them floating away in a bubble or cloud.
EXPLORE - Explore the present moment. Notice your breath, and the sensations of breathing. Notice the ground, notice what you
can see, hear, touch or smell right NOW, at this present moment. Then, SHIFT YOUR FOCUS OF ATTENTION - do something you need to do, what you were doing before you noticed this thought or feeling, or do something else you enjoy, a cup of tea, a short walk, a song. Do this mindfully - with your full attention.

SOLVED! - for problem solving!S – Select a problem.O – Open your mind to all Options – brainstorm possible solutions.L –...
23/08/2020

SOLVED! - for problem solving!
S – Select a problem.
O – Open your mind to all Options – brainstorm possible solutions.
L – List pros and cons of each potential solution.
V – Verify which is the best – which are most practical or desirable.
E – Enact the plan!
D – Decide - did it work out?

The 5-4-3-2-1 Grounding TechniqueSometimes situations can be overwhelming, this grounding technique helps us bring our f...
10/08/2020

The 5-4-3-2-1 Grounding Technique
Sometimes situations can be overwhelming, this grounding technique helps us bring our focus to the present moment by reviewing our senses.

Acknowledge 5 things that you can see.....acknowledge 4 things you can feel or touch.....acknowledge 3 sounds you can hear.....acknowledge 2 smells in your environment.....and acknowledge 1 thing that you can taste.

Bring awareness to the here and now.

07/08/2020

The difference between a challenge and a problem is whether I think I can overcome it.

Box Breath – This techniques was developed for US snippers to improve sustained periods of intense concentration. It is ...
05/08/2020

Box Breath – This techniques was developed for US snippers to improve sustained periods of intense concentration. It is simple and easy to use and calms the system and improves concentration.
4 easy steps:
• Inhale for the count of 4.
• Hold your breath for the count of 4.
• Exhale for the count of 4.
• Hold your breath for the count of 4.

Colour Breathing – When you become aware of a negative feeling like loneliness or a troubling thought like no one loves ...
05/08/2020

Colour Breathing – When you become aware of a negative feeling like loneliness or a troubling thought like no one loves me, try colour breathing. It is good for relaxation, releasing negative emotions or thoughts and recharging with positive ones.
• Sit or lie comfortably with your shoulders back, arms relaxed and hands by your side or resting on your lap. Close your eyes if you feel comfortable and bring your attention to what is happening in your body and mind.
• Pinpoint what is making you feel anxious or upset, it could be a feeling or a thought which is triggering a negative response in you.
• Now, pick a colour you think represents your negative thought or emotion. For example grey for loneliness/I am pathetic.
• Now, think of how you would like to feel, a positive thought or emotion. Pick a colour you feel represents this positive thought or emotion. For example green for confident/I am good enough.
• Now take a deep breath and imagine you are breathing in gentle green air that fills you with confidence.
• Hold it in for a few seconds and feel that thought or emotion gaining strength within you. Slowly release the air through your mouth this time breathing out a long grey breath of negative loneliness or the idea that you are pathetic. Letting go of the negativity and watching it dissipate.
• Continue to fill yourself with the positive bright and soothing colours and watch how your negative feelings and emotions get blown away, until there is no grey left inside you, and you continue to inhale and exhale a lovely confident green breaths.
You can choose to change colours as move through the exercise and work your way through the colours of the rainbow one colour at a time or you can choose to have swirls of mixed colours as you fancy. You can try choosing a soothing blues and purples for inducing relaxation, bright yellows and reds for energising/motivating yourself, or warm pinks and oranges for comforting emotions. Try different combinations and find out what works best for you.

Breathing techniques are a great way to calm the system when we are feeling aroused and also make a great start to a ses...
05/08/2020

Breathing techniques are a great way to calm the system when we are feeling aroused and also make a great start to a session of mindfulness.

Rolling Breath – Good to reduce anxiety and energise.
• Stand feet shoulder width apart.
• Take a long slow deep breath in.
• Bend forward from the hips as you slowly release the air.
• Relax your knees and arms and let them dangle.
• Place your hands on your knees and slowly roll yourself up while you take a deep breath.
• Release through your mouth as you stand and prepare to repeat.

You can repeat this a few times until you feel the anxiety has left your body and the blood is circulating calmly and energizing your muscles. This technique is great to start your day or when you lack motivation to start an activity or to transition between activities.

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