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Nicole’s Mindful Breathing Tricks

I might be your Wellness Coach, but I also have many moments when it’s a challenge to get into a meditative/calm state. I would estimate that 90% of the time, these 3 visualization tips have worked for me:

1. Icy Blue – Grey Smoke

Find a comfortable position, either laying down or sitting, or maybe even standing.

On the inhale, visualize breathing in crystal clear or icy blue colored air. To me, these colors signify pristine, pure, clean, energizing, positive air, just the type of clean, healthy oxygen I want coming INTO my body.

After a few breaths, envision this energizing oxygen going to the trillions of cells in your body and brain, through your nose to your brain down to your fingertips and toes. Or you can focus on moving this healthy breath into a specific area of your body, maybe where there is tension, pain or over thinking.

On the exhale, I visualize breathing out smoke, like cigarette smoke. This carbon dioxide represents toxins, negativity, heaviness, anything that isn’t serving me. The thicker the smoke, the more negativity is leaving my body.

I focus intently and purposefully on each exhale, aiming to expel the last ounce of my breath. This helps me get out the last ounce of toxicity, but also physically reminds me to relax my upper thoracic (breastbone) area, which helps this area of my body to relax. And for me, if I can relax the upper thoracic area, then the odds are good that the rest of my body is relaxed too.

My goal is to continue the breathing until the carbon dioxide is clean, is no longer smoky, which signifies the toxins or negativity are out of my body.


2. Merging Energy

With this next suggestion, you have to understand that we are all made of energy particles that are interacting with each other 24/7. I usually do this one when laying down or seated. I turn my palms up and close my eyes. I don’t focus so much on my breathing as much as I do on imagining my hands and fingertips starting to merge with the air around me. It’s almost like I’m trying to become a part of my environment. If I can focus on visualizing my hands, fingertips and eventually my legs, toes, shoulders, back etc merging with the particles around me, I will almost always start to feel a tingling in my fingertips and usually my hands will warm up, which is a very common result of meditation.


3. Third Eye for Pain

I will typically use this 3rd option if I have pain, which for me, would come in the form of a headache. I find that it helps relieve pressure in my head and on my eyes if I close my eyes and look at the inside of my forehead. Many would call this a ‘third eye’, though for me, it was just a fluke that I realized I was looking at the inside of my forehead. For me, it’s about relieving the pressure on my eyeballs and kind of letting them sink back a bit where they don’t feel so strained. Often, I will fall asleep and wake up without the headache.


By Nicole Porter
Nicole Porter is a Stress Coach and Wellness Educator helping busy professionals understand and overcome the Top 10 Unhealthy Habits preventing optimal health, mindset and productivity. She is also a Registered Holistic Nutritionist, Registered Nutritional Therapist, Healthy Weight Loss Coach, and Pilates Coach with a background in Mindfulness Based Stress Reduction and Behaviour Change.


Nicole Porter Wellness

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