Mindfulness exercise 03 colour breathing
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1) Colour breathing is a mindfulness exercise where you breathe in a colour associated with positive feelings and breathe out a colour for stress or negative emotions. 2) The exercise involves relaxing your body, focusing on deep breathing, and visualizing colours entering and leaving your body on the inhale and exhale. 3) Different colours like blue, green, orange, and yellow are suggested for relaxation, healing, happiness, and concentration respectively when practicing colour breathing.
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Mindfulness exercise 03 colour breathing
- 1. Colour breathing - Mindful Exercise 03 Dr.Suresh Kumar Murugesan PhD Yellow Pond
- 2. About the Presenters ● Dr.Suresh Kumar Murugesan is a passionate Positive Mental Health Practitioners from India ● He is the coordinators of the Mental Health Webinar Series and many positive online workshops ● He is the founder of Yellow Pond and Redpond ● He has published many articles in reputed journals and magazines Yellow Pond
- 3. Disclaimer ● This presentation is prepared for learning purpose only and all the images and pictures used in this presentation are taken from google image search. ● Due recognition was given to all the material collected from the various sources. ● Any name or reference is missed kindly bring it to the notice of the presenter for inclusion. ● Email - sureshkumar800@yahoo.com Thank you Yellow Pond
- 5. Colour Breathing Color breathing is a simple mindful and stress reducing activity that may be quickly learned Yellow Pond
- 6. Colour Breathing Colour Breathing involves mentally picturing/meditating on a color that represents how we want to feel or and what we want to let go in our life (stressor). Yellow Pond
- 7. Step 1 ● To get started, find a safe and comfortable position seated or lying down, which will allow us to relax our body. ● If you feel comfortable, allow your eyes to softly close. ● If you are seated, place both feet on the floor. Yellow Pond
- 8. Step 2 ● Take a moment to check in with each part of your body from the top of your head to the tips of your toes, trying to relax all of your muscles. ● Notice any tension you are holding anywhere in your body. ● For example, if your shoulders are tight, allow them to drop down, releasing the tension. Yellow Pond
- 9. Step 3 Now bring your awareness to your breathing, just listening to the air flowing in and out, not trying to control your breathing at this stage, but just noticing your breath start to slow down as you relax. Yellow Pond
- 10. Step 4 While maintaining your slow, rhythmic, and relaxed breath, begin breathing more deeply ensuring that your abdomen/belly is expanding as you inhale. It is suggested to inhale for 3 seconds through your nose and then exhale for 4 seconds out of your mouth, but please remember to go at your own pace. If you feel dizzy, just go back to your normal breathing until you feel better. Yellow Pond
- 11. Step 5 ● As you start to feel increasingly relaxed, choose a color that you find soothing or which makes you feel good/happy. ● When you inhale, imagine that color entering your body. ● Let that color wash over you, covering all your stress and tension. ● Feel that color traveling through your body parts from the top of your head to the tips of your toes allowing all your muscles to relax. ● As you exhale, imagine a color you associate with stress or negative feelings, leaving your body, and along with it the anxiety and stress you have built up. Continue to do this for several minutes. Yellow Pond
- 12. Step 6 ● When you are ready, slowly start to bring yourself back to your physical surroundings. ● You might want to start out by wiggling your toes and fingers then slowly rolling your shoulders and neck. ● When you are ready, open your eyes. ● Take a minute or two to appreciate how your body feels before returning to your day Yellow Pond
- 13. Exercise in short ● One starts by getting in a comfortable position and allowing oneself to relax. ● Breathe comfortably and deeply but keep the rhythm of our breathing natural and relaxed. ● Remember, the exhale should be twice as long as the inhale (2 seconds: 4 seconds). ● Now imagine yourself bathed in the color of your choice. ● As you breathe, imagine the color entering your solar plexus (above the abdomen) and spreading throughout your whole body. ● As you breathe out visualize the complementary color leaving your body. Yellow Pond
- 15. Blue ● Blue is the color of relaxation and peace. ● You should imagine blue when you need to relax and unwind. Blue is good if you are suffering from insomnia. ● It can also be visualized when you need to clear the mind or when you are having problems thinking clearly. ● The complementary color of blue is orange. Yellow Pond
- 16. Green Green is color of healing. Use green to cleanse, balance and purify your body. It is a good color if you need to relax as it helps to balance and improve your thoughts. The complementary color of green is red. Yellow Pond
- 17. Magenta Magenta is the color of release. Use magenta when you need to let go of negative thoughts or ideas. It helps facilitate any type of change and brings out your spiritual energies. The complementary color of magenta is lime green. Yellow Pond
- 18. Orange Orange is the color of fun, happiness and joy. Use orange if you are feeling lifeless and depressed. The complementary color of orange is blue. Yellow Pond
- 19. Red Red is the color of energy and vitality. It increases your strength and sexuality. Use red when you lack energy or are exhausted. The complementary color of red is green. Yellow Pond
- 20. Turquoise Turquoise is used to calm and soothe. It strengthens the immune system and can help feverish conditions and inflammations. Use turquoise if you feel dominated by other people or always give in to their thoughts or ideas. The complementary color of turquoise is yellow. Yellow Pond
- 21. Violet Violet is the color of self dignity and respect. Use violet if you lack self esteem. It is also useful when you find you are putting yourself down or start to feel that you can’t achieve your goals. The complementary color of violet is yellow-brown. Yellow Pond
- 22. Yellow Yellow is the color for studying and concentrating. It stimulates intellect and increases your ability to be objective. It increases detachment and helps if you are feeling over sensitive or controlled by other people or when you find it difficult to let go of something. The complementary color of yellow is turquoise Yellow Pond