July Trinity Spotlight Cover

We are living through unprecedented times right now, so read on to learn some practical & positive methods to help you to adapt and manage in these challenging days.

Changing our Mood with our Breath 

Your breath is your constant, faithful companion and it is incredibly powerful in helping us to change our mood! 

This is a very simple exercise that you can do anywhere.  The technique is to breathe in through your nose for a count of 3, and breathe out through your mouth for a count of 6.  (Basically, the length of time it takes you to breathe out is double whatever it takes you to breathe in).  

Breathe in all the way down to the pit of your stomach, and when you breathe out, just imagine a tyre deflating.  Do this 3 times. 

By doing so, you are gently slowing your heart rate, reducing your blood pressure and creating more oxygen in your bloodstream.  It’s a powerful wellbeing tool to benefit your mind and your body. 

A Minute of Mindfulness

Blue butterfly in hands

Count how many breaths you take in 60 seconds (an inbreath & outbreath counts as one breath).  Just breathe normally and time yourself.   How many did you take?  10? 16? 23?  There is no right or wrong answer.

However, you can now know that if you want to give yourself a minute of mindfulness at any time during your day, you can just take a quiet moment and take the number of breaths you took in 60 seconds.

The Gratitude Journal 

The Gratitude Journal:  Take the time each evening before you go to sleep to write down a minimum of 3 things that you are grateful for that day in a journal.  It increases your positivity and resets your emotional vibration before you go to sleep.  

When you take the time to focus on the good things in your life, you naturally become more positive.   Another aspect of the journal is that it is cumulative, so if you have a bad day and need your spirits lifting, you can read back over the pages and instantly be reminded of so many good things in your life!!!

A Meditation Using the 5 Senses

This is a powerful & yet simple meditation and it is so beneficial for our wellbeing.  In general we don’t make enough use of the natural emotional toolbox of our 5 senses.  You can do this meditation either seated or walking around as you don’t have to close your eyes. 

To start, take a deep breath in & out and LISTEN to sounds in the far distance, middle distance and up close.

When you are ready, start to become aware of what you can FEEL – the temperature of the air on your cheeks, the feel of the soles of your feet, how your clothes feel, etc.  Take as long as you like. 

And now start to become aware of anything you can SMELL – any aromas, scents, etc. 

And now become aware of the TASTES in your mouth.  (In general we tend to only consciously use our smell & taste senses when there is a distinctive or strong smell or taste, enjoyment or danger). 

Lastly become aware of what you can SEE – not the objects, but shapes, colours, textures, lights, darks, shadows …

Spend as long as you like with each of the senses, and when you are ready, take a deep breath in & out, wiggle your fingers & toes, and centre yourself.

This article was published in the July edition of the Trinity Spotlight.


During July I will be running a free 30 minute Meditation Webinar “Empowering Your Positive Thoughts”.   If you would like an invitation, please email me on gillian@gilliandalgliesh.com (please note the unusual spelling of my surname) or contact me on 07593 082 349.  I would be delighted to have you join us.