Breathe To Break The Thought Pattern

This 5-minute exercise is also known as the Cognitive-Emotive Loop and is designed to show the practitioner how thoughts and emotions are connected, how they create sensations in the body, and equally importantly how focusing on your breath can help yourself defuse and neutralize these high emotions. So you can come back to a more calm state of mind.

It can be used when you feel 'stuck' in a thought pattern, or when you realize that you're thoughts and emotions are overwhelming you to the point you can't relax. Since it is only 5 minutes long it may be used at times of day when you can't dedicate more time i.e. in-between meetings or high-intensity tasks.

Transcript

Hi,

This is a five minute awareness exercise to support you in moments you feel overwhelmed with thought,

When you may feel all over the place,

Or simply when you feel angry or agitated.

It is intended to help you in creating more headspace,

More distance from whatever is troubling the mind,

So you can come back to a more calm and relaxed state of mind.

Find a quiet place,

Create space for yourself,

And make yourself comfortable in this space.

You can do this exercise in a sitting or lying down position.

Choose one that is reflecting your current energy levels.

Bring your attention to something that has been bothering you,

Or has upset you,

To a scenario or situation that has been playing on your mind for a while.

Maybe not the most difficult thing in your life,

Not the most intense issue,

But something intense enough that you care about.

As you continue to think about this situation or scenario,

Notice,

Is it about something that has happened,

Or something you anticipate will happen?

Notice,

Who is in the center of the situation?

You or other people?

Notice,

What does this make you feel?

Give this sensation a description.

Tense,

Tight,

Numb,

Cold,

Or hot,

Or something else.

Just give this sensation a description.

Now notice,

Where does this sensation reside in your body?

Give this sensation a location.

Maybe in the chest,

In the throat,

Jaw region,

Belly,

Or the feet.

Just give the sensation a location.

Notice,

How is this reflected in your breath?

How does thinking about the situation or scenario affect your breathing?

Focus on that sensation,

On that location.

Notice it,

Welcome it,

Stay with it,

Breathe through it.

Take at least six slow and deep breaths,

Feeling the expansion and the warmth of your breath.

Stay with a slow and deep breathing.

Slowly,

As you come back to your natural breath,

Notice,

What has happened to the sensation in your body?

Notice,

How you were able to transform the sensation with the power of your breath.

How you were able to neutralize the effect of this scenario on your body,

On your breath.

Reviews

Neutralise- what a great word and whole guidance. Thank you greatly!