Finding Balance: Relaxation and Mindfulness Techniques as an essential part of therapy

Most of us experience a huge amount of stress in our daily lives. Whether its due to work, family or other obligations.

Let’s face it in today’s world we are constantly being Bombarded by information on social media and it can be hard to turn off! even with the best of intentions our attention can be scattered in multiple directions leaving us feeling overwhelmed and anxious. There is enough evidence and research that proves a direct link between the effect of stress on our minds and bodies.

In my practice I regularly use mindfulness and relaxation techniques with my clients as this is a powerful way to navigate their stress and anxiety but more than that they are learning real tangible lifelong tools that are part of an ongoing self-care system that ultimately will bring about a sense of well-being.  they will be able to regulate their mind body systems more often and cultivate a sense of groundedness.

 What is Mindfulness?

Mindfulness is more than just a buzzword—it’s a skill that helps us balance rational thought, emotional processing, and intuitive knowing. Without mindfulness, we can feel tossed around between these processes, leading to anxiety and a feeling of instability. And overwhelm

Through mindfulness, we can cultivate the ability to:

• Observe: Notice without judgment.

• Describe: Put words to our experience.

• Participate: Engage fully with awareness.

·  Focus: Hold attention in the moment – be present

These skills help clients adopt a neutral, present-focused position, allowing them to make better choices in how they respond to themselves and the world around them.

Practical Tools for Relaxation and Mindfulness

To stay centred and grounded, practices like breathing meditations, active relaxation, grounding, and centring are essential. These tools empower us to observe without judgment, focus on the present, and act effectively based on the needs of the moment rather than concerns about what is “right.”

The Role of Relaxation in Trauma Therapy

For clients dealing with trauma—whether it’s complex, developmental, or rooted in early life wounds—mindfulness and relaxation techniques play a crucial role in therapy. These practices help clients regulate their systems, stay within their window of tolerance, and process trauma effectively.

When clients learn to move in and out of states of stress and come back to equilibrium, they can integrate experiences and develop new ways of responding. This ability to regulate is a profound and life-changing tool for anyone walking through life in a dysregulated state.

Balanced Breathing Exercise:

This is an exercise I often share with clients. It offers a sense of calm and peace. Recommended to do once a day.

Balance breathing takes about 2 minutes.

This is a 2000-year-old meditation that works on realigning and rebalancing the bodies polarity. It’s a tried-and-true method for alleviating anxiety.

1.     Find a comfortable chair to sit on. Cross, you left ankle over your right ankle.

2.     Extend both arms out in front of you

3.      Cross your right arm over your left arm at the wrist.

4.      Rotate the palms of your hands so that they are facing and your fingers and interlocking.

5.     Continue rotating your hands inward so that you bring them close to your chest. Your hands resting on your chest.

Once you are in the proper position, inhale through your nose while touching the tip of your tonge to the roof of your mouth. Inhale through your mouth, resting your tongue on the roof of your mouth.

Focus your thoughts on the concept of balance. It might be the idea of the balance of mind and body or just the word balance. At the same time picture in your mind an image which represents balance. This could be the image of a scale or seesaw or standing on one foot. Continue to breath in and out. If you drift away from the image don’t worry, just come back to it gently. continue to breath for another two minutes of clock time.

Brining to a close by gently unfolding your arms placing your fingertips together and forming a pyramid, bring your thumbs to rest on your third eye just above the bridge of the nose. Uncross legs and place flat on floor. Breath slowly in through the nose and out through the mouth for 5 minutes.

Bring hands in prayer position to rest on your heart space. Hold for a minute.

A Final Thought

Whether you’re managing daily stress or working through deeper emotional wounds, mindfulness and relaxation techniques provide invaluable support. They allow us to regulate, process, and ultimately thrive in the face of life’s challenges. I hope you enjoy balanced breathing!