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Rainbow Walk Technique

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Hi, welcome back to your Daily Mindfulness. In today's session, I'm going to share a simple grounding technique called the rainbow walk. And I think most of us are familiar with times where our mind can be completely caught up in the future, completely caught up in the past, swirling around and thoughts and ideas. The rainbow walk and any good grounding technique helps to bring our attention back to what is happening right now. And so what this technique involves is walking outside, walking inside, or honestly just sitting down and looking around you for things that are the color of the rainbow.

So that's why we call it the rainbow walk. And so something that's red, orange, yellow, green, blue, indigo, violet, which we could take a moment to do right now. And let's just start with the first three red, orange, yellow. Look around. You could look up from the screen and see is there anything that's red around you? Now, anything that's orange? And anything that's yellow? You might not notice anything immediately grounding about this, but as we do this over a couple of minutes, and if we go through a few cycles of it, what it will start to do is get our mind looking for what is here around us in this moment and less caught up in our thoughts and ideas about the past and the future.

As with all of these very simple grounding techniques, they're usually not life changing and won't eliminate all of your stress. But they might settle you about five to ten percentage points, and that can go a long way over time. So this is just another tool in your toolkit and you could try it out and implement it in any way that feels right for you. Have some fun with it. Thank you for your practice.

And I'll talk to you in a meditation shortly. Take care.

Cory Muscara

4.6

Rainbow Walk Technique

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Duration

Your default time is based on your progress and is changed automatically as you practice.

Hi, welcome back to your Daily Mindfulness. In today's session, I'm going to share a simple grounding technique called the rainbow walk. And I think most of us are familiar with times where our mind can be completely caught up in the future, completely caught up in the past, swirling around and thoughts and ideas. The rainbow walk and any good grounding technique helps to bring our attention back to what is happening right now. And so what this technique involves is walking outside, walking inside, or honestly just sitting down and looking around you for things that are the color of the rainbow.

So that's why we call it the rainbow walk. And so something that's red, orange, yellow, green, blue, indigo, violet, which we could take a moment to do right now. And let's just start with the first three red, orange, yellow. Look around. You could look up from the screen and see is there anything that's red around you? Now, anything that's orange? And anything that's yellow? You might not notice anything immediately grounding about this, but as we do this over a couple of minutes, and if we go through a few cycles of it, what it will start to do is get our mind looking for what is here around us in this moment and less caught up in our thoughts and ideas about the past and the future.

As with all of these very simple grounding techniques, they're usually not life changing and won't eliminate all of your stress. But they might settle you about five to ten percentage points, and that can go a long way over time. So this is just another tool in your toolkit and you could try it out and implement it in any way that feels right for you. Have some fun with it. Thank you for your practice.

And I'll talk to you in a meditation shortly. Take care.

Cory Muscara

4.6

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