Typically, the more we suppress the emotions more closely connected to what happened, the more angry we will feel. In fact, anger is often in place to cover up or take the place a host of other emotions that accompany anger, which sometimes are more challenging or more vulnerable for us to feel. When we feel like our lives are at stake, when we need to assert a boundary or defend ourselves such as when someone physically threatens us or maybe even a squirrel steals our food). There are times when anger may bubble up to the surface, be warranted and make evolutionary sense. Anger is most functional and makes the most sense when our survival is threatened. Fully alert and calm.So often when we feel angry or someone in our lives blows up at us, we may need to look beneath the surface to know what's really going on. Now it is time to return your attention to your regular activities….īecome more alert with each breath you take…. Allow your mind to be relaxed, focused, and calm….Įnjoy the feeling of relaxation you are experiencing…… Do you have a favorite? Or a color that suits your mood right now? Imagine whatever colors you like. Now picture whatever calming color you wish. Imagine the colors again, one at a time…. Meditate on the calming color relaxation once more…. notice how calm and regular your breathing is now…. Now allow your attention to return to your breathing…. Focus on the multitude of purples around you…. water….sky….Īllow the color in your imagination to become violet…. all shades from the lightest to the darkest, bright green…. Imagine being surrounded by beautiful green…. Fill your imagination with the color green. Let the color you are imagining become green. Imagine yourself surrounded with the calming color yellow…. Imagine the endless tones of the color yellow. See in your imagination all the various shades of yellow. carrots….įill the entire visual field of your mind’s eye with the color orange. Now allow the color you are imagining to change to orange. Imagine all of the different tones of red…. You might picture red objects, a red landscape, or just a solid color…. allow and observe….Ĭreate a picture in your mind of the color red. and the pause before drawing another breath.Īllow your body to relax and your mind to focus on the calming color relaxation.Īllow the relaxation to occur naturally…. Feel the pause after you inhale and before you exhale…. Notice with interest how your breath goes in and out. your jaw loosens so your teeth are not touching…. Do not try to change anything, simply notice how your body and mind feel.įeel your body begin to relax slightly, as your shoulders drop a little lower…. Passively pay attention to the state of your body right now. Adjust your clothing as needed and assume a comfortable position.įirst, before the calming color relaxation begins, notice how your body feels in this moment. (engaged/did not engage in the activity), and they reported that the activity was (helpful/difficult/not helpful). Sample progress note: The focus of this session was… The therapist led a meditation activity (i.e., Color Meditation). Color Meditation: Relax by tapping into your senses and visualizing a sequence of calming colors.
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