Page 7 - Caribbean Colour Me Calm book PDF

Dr Nicole Gehl
“Buddhists have practiced mindfulness
meditation for more than 3,000 years, but
only in recent decades has it been brought to
a wider audience.
Today, Mindfulness is recognized by the
NICE guidelines (national institute for health
care excellence) as an effective means of
reducing psychological and physiological
stress. Research has shown the benefits of
establishing a regular mindfulness practice
include relief from symptoms of depression
and anxiety, a boost to the immune system,
improved sleep, concentration, and physical
stamina. Molecular Biologist Kabat-Zinn
defines mindfulness as: “paying attention on purpose, in the present moment and non- Place your tongue on the roof of your mouth as a reminder to keep your head
judgmentally to the unfolding of experience moment by moment.” With open, evenly
hovering attention, one experiences reality moment by moment. There is no good or
bad, right or wrong, only acceptance of what is present.
Sounds simple right? That’s just the paradox, something so simple can often be so
challenging at the same time. Why colouring? On the surface the idea may seem perhaps
silly or childish. Colouring, in fact, has great therapeutic potential because it’s:
• Tactile and creative, but not draining
• Process driven rather than outcome driven
• Focused on repetitive motion, so our breathing regulates and adrenaline
and cortisol production is lowered.
• Especially good for those of us who struggle with other forms of meditation;
if we have difficulty sitting still or experience boredom or restlessness.
My simple suggestions in your Caribbean Colour Me Calm book will allow you to
begin simple mindful habits that will carry you calmly home and beyond your time on
the beach”
Nicole’s Top 5 Mindfulness Tips:
1. Create a mindful space – it’s helpful to declutter your physical space before you
start to declutter your mind. Find a quiet place free from distractions. Nowhere that
is too dark as you may fall asleep! You can use a yoga mat, meditation cushion or high
backed chair for sitting, whatever is the most comfortable for you. You’ll need a timer, a
do not disturb sign and candles if you enjoy them. Turn your phone off!
2. Don’t wait for the perfect moment to meditate. Start small…
Try 5 minutes a day for a week, and then increase or decrease your meditation time
as you see fit. Make it work with your lifestyle, there is no right or wrong way of doing
it. Even taking 3 mindful breaths at home, walking or before arriving at work can
benefit you.
3. Mind your posture, keeping your body relaxed but alert. Hold your back erect, and
feel your spine and neck elongating. Rest your palms gently on your lap facing upwards.
upright and half smile.
4. Breathe from your diaphragm. It’s the best way to anchor ourselves to the
moment, connecting body and mind.
5. Be here now. Your mind is like the ocean. Your thoughts, feelings and inner-
narratives drift, dance and fight like the waves. They rise and fall, but underneath the
waters are always still. Waves however chaotic do not trouble the ocean. Imagine
yourself as a diver, impartially observing thoughts from the ocean floor.
ABOUT DR.NICOLE GEHL*
Dr Nicole Gehl has been practicing as an existential psychotherapist for over a
decade, and has specialist training in mindfulness based cognitive behavioural therapy.
She spent her formative years on the island of Antigua, and is passionate about the
restorative qualities of the ocean, the outdoors and nature. Her private practice is
based in London.
*B.A., PGDip CBTcyp, M.A., J.D., Adv.Dip.Ex.Psych, DProf. BABCP, MBACP (Accred), UKCP registered