Anger – ‘Willing Hands’

Open your hands with palms upwards. Place on your knees if sitting or open and forwards at your sides if standing. Slow your breath. Stay there for a few minutes and watch the anger subside.


5:5 breathing for anxiety, heart regulation. Breathing correctly and at an optimum pace can help restore both physical and mental health.

Over the millennia we have learnt to stand upright from being on all fours, but do we? Just for a moment stop what you are doing, don’t move – not a muscle! Hold that position. Notice whether you are sitting up straight or not, are you leaning to one side? Is there more pressure on one point of the body? Are you sitting of a slumped position, maybe over your computer?

Notice how you are breathing, maybe count the number of breaths per minute.

For our bodies to work efficiently most of us need to sit up straight without being rigid, breathe through the belly with shoulders relaxed, breathe through the nose – in and out between 10-12 times a minute. Any more than that and we can actually feed a sense of anxiety through our nervous system and promote negative thinking – which we don’t want.

Dr A Weil’s 4-7-8 for anxiety and stress. You can look it up on YouTube


Mindfulness supports you in bringing your life back into balance physically and mentally.

Focusing inwardly on breath, thought, feeling or sensation, or outwardly on object, scenery, or beyond – the planet, universe etc. 

The first steps to feeling alive and connected with the world starts with our awareness and willingness to be observant to what is happening within us.

Treat everything you hear with interest. Do not take critical comments to heart.

Remember there is a human being here who needs self-compassion – YOU.

Put your hand over your heart and acknowledge all that it is feeling whether painful or content.

Remember you are human, life can be tough, but you can be resilient given the right resources.

Mindfulness encourages you to explore all your senses – sight, smell, hearing, taste, touch. By ‘feeling’ into the body in this way we can change our physiology helping us de-stress both physically and mentally. We can start to know ourselves better and work in harmony with the ‘cue’ our body gives us i.e. ‘I feel tense’, ‘I need to slow down’, ‘I need to feel more in balance’, ‘I can be more free’.

Sound Meditation Workshop

 One day interactive workshop   

Are you willing to explore emotions such as anxiety, depression, anger, confusion, sadness, fear?  These can be experienced as physical symptoms in the body and lead to physical and mental ill health. 

Time & Venue TBC

Using Mindfulness Meditation, Chakra energy centres, Tibetan Singing Bowls, music and toning (voice) we will explore how to get in touch with your feelings to promote good health.

Learn to de-stress with a relaxing SOUND BATH using
Tibetan Singing Bowls and your own voice.

No previous experience of meditation is needed.

 (Please bring a bottle of water, blanket/cushion and your lunch.)

 Cost £75 (concessions available)

Contact: Barbara 01753 889902 for more information

Anam Cara

‘The soul shines all around the body like a luminous cloud.
When you are very open, appreciative and trusting with another person,
your two souls flow together.’

Which sounds do you like or dislike?

Think about what soothes you – a particular type of music, someone’s tone of voice,perhaps the sound of a rippling brook.

Now think of the sounds that grate on the ear – maybe loud music, an angry voice, a crack of thunder?

How does your body react to these? What helps you relax and what makes you tense?

Throughout the day you will find different things make you happy, sad, angry or maybe even bored. We ‘somatise’ our emotions – soak them up and store them. Then we are very bad at letting go of those emotions. We are taught to ‘behave’, ‘grow up’, ‘don’t be childish’.

How often do allow yourself to say exactly how you feel? And if you did would you be able to do so in a positive way?

‘I can’t hurt his feelings by saying I don’t want to…’

‘I don’t want to make a fuss’

‘I don’t know how to say how unhappy I am’

‘I can’t say anything or I will be reprimanded’.

We then start to turn these thoughts in on ourselves saying ‘I am so stupid/silly’ or ‘I am a lost cause’, ‘I’ll never get anything right’, ‘I’m bound to make another mistake’, ‘It’s all my fault’.

Stop for a moment and notice how your energy is depleted by hearing these sounds (words) that you are saying to yourself and others.

How can you reframe your words to make them sound more positive?

Here’s a few to help you start your transformation- practice whilst sitting quietly:-

‘I will try to change the way I feel about myself’.

‘I can change, I just need to find out how’.

‘I have a lot to offer’.

‘I need to be kinder to myself’.

‘My feelings are important’.

Now notice how you are holding these thoughts and feelings in your body. Where do you feel tense – pay some attention to that area and breathe into it as you remind yourself that you are a human being like all of us and the start of looking after yourself is self compassion.

Go gently.

Breathing with the Chakras to reduce Anxiety & Depression

An opening statement from ‘Wheels of life’

by Anodea Judith

‘You are about to go on a journey. It is a journey through the layers of your own self. It is a journey through your life, through the worlds within and around you. It begins here, in your own body. It begins now, wherever you are. It is your own personal quest.

Make yourself comfortable, for the journey is not short. It could take months, years or lifetimes, but you have already chosen to go. You began long, long ago.’

This is the place you have reached even before you enter the counselling room.

Your therapist is your guide on the journey.


Welcome to my blog – I’ll be posting here shortly.