Please check this page regularly for the release of podcasts, meditations and other samples of what Adaptable Sustainable Psychology can offer you.
About Adaptable Sustainable Psychology
Breath Work and MeditationsPlease do not use meditations when operating machinery or driving.
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Creating a Compassionate Breath Work
This exercise is designed to help acclimatise your brain and body into what a nurturing, safe and relaxing space could look like. It could feel very unfamiliar and perhaps awkward if this is something you are not used to.
If you practice this exercise even just for a few minutes every day your brain will start to recognise the benefit of being in this calm and gentle space. This means when you are feeling stressed your brain is more likely to remember to use both compassion and reassurance to help you through these difficult moments.
Breath work is meant to be preventative. It is very hard to breathe when you’re super stressed, especially if it’s nothing you are used to doing on a regular basis. Treat this a bit like a training regime like the gym or practicing a musical instrument.
Dedicate 1 or 2 minutes a day, no more than that, don’t try to go for some hour long, unachievable meditation regime. But just a simple practice that you can add into your everyday without pressure.
Maybe you do it before you get out of bed or when you get into bed. You could even use this one when walking, though obviously don’t close your eyes! Practice the breath part and say the words silently in your mind. You could do this even while doing the washing up or some task does not require too much attention. Perhaps an alternative to scrolling on the phone.
Overtime, with repeated practice you will find yourself naturally navigating into a more compassionate space both towards yourself and others.
If you practice this exercise even just for a few minutes every day your brain will start to recognise the benefit of being in this calm and gentle space. This means when you are feeling stressed your brain is more likely to remember to use both compassion and reassurance to help you through these difficult moments.
Breath work is meant to be preventative. It is very hard to breathe when you’re super stressed, especially if it’s nothing you are used to doing on a regular basis. Treat this a bit like a training regime like the gym or practicing a musical instrument.
Dedicate 1 or 2 minutes a day, no more than that, don’t try to go for some hour long, unachievable meditation regime. But just a simple practice that you can add into your everyday without pressure.
Maybe you do it before you get out of bed or when you get into bed. You could even use this one when walking, though obviously don’t close your eyes! Practice the breath part and say the words silently in your mind. You could do this even while doing the washing up or some task does not require too much attention. Perhaps an alternative to scrolling on the phone.
Overtime, with repeated practice you will find yourself naturally navigating into a more compassionate space both towards yourself and others.
Witnessing Breathing Exercise
Use this centering breathwork to calm and witness yourself. When you start to practice the witnessing of the breath, you can naturally start to apply these witnessing techniques to your thoughts, your behaviours and to the world around you, giving you that much needed pause button to assess a broader perspective rather than centering in on fear alone.
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Just Being Breathing Meditation
This exercise will enable you to support yourself through self-compassion. This gentle breathing exercise is a good place to start and can be a technique you can come back to in difficult moments to help ground, calm and comfort yourself in an unobtrusive and easy manner.