Belly Breathing
A Tool for Working with Mood
When our mood is low, we forget and become blind to what makes us happy and fills that empty feeling in our heart. We want to feel better so desperately that we can’t. This is the quagmire that is the blues.
Good tools are often simple, but not easy. It is not easy, when you are feeling low, to muster the will to do something different. But, if you are able to, I’d like to offer to you this wonderful tool to work with your mood.
Noting Pleasantness:
- In this moment, become aware of yourself and where you are.
- Notice what information is coming in through your eyes and ears and other senses
- Find one thing that is “pleasant”
- It could be: birdsong, green leaves on trees, the moon, blue sky, beautiful clouds, something that makes you laugh, a cup of tea, cozy slippers, grandchildren, children, good food, a funny memory, etc…
- Just one thing
- When you’ve found that one thing, notice how it makes you feel
- Focus on that feeling, perhaps even smiling or allowing a half-smile
- When thoughts come to take you away, come back to that feeling
- Repeat for as long as you like
- When you lose focus or the sense of pleasantness, begin again at step 1
Don’t give up!
You can use this practice anywhere, anytime. Try taking a “pleasantness” walk and notice how much our perception of the world colors what we see. I also recommend mixing this practice with the guided relaxation and belly breathing exercises also available on my website.
If you decide to seek counseling to work with your mood, there are many more tools available, as well as the solace and work of the therapeutic relationship. Whether or not we ever meet, I wish you luck and will in working with your mood. Please contact me by phone or email with any questions or concerns you may have.
503.241.6505
ERIN@ERINMOLINE.COM
Confluence Clinic
506 SW 6th, Suite 801
Portland, OR 97204
Multnomah County Crisis Line:
(503) 988-4888
(800) 716-9769
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© Erin Moline 2010