Breath-Writing
Materials Needed:
To Support Feeling:
Rushed
How to Do It
Take a pen and a piece of paper. For one minute, write down the word 'calm' in a slow, deliberate manner. Focus on the movement of your hand and the flow of the ink, breathing deeply as you write. Let the act of writing become a form of meditation, helping to center your thoughts and slow your pace.
Why It Works
The repetitive act of writing combined with deep breathing helps to slow down your mind and body, creating a calming effect that can help reduce the feeling of being rushed.
Guided Practice
Sit comfortably with a piece of paper and pen. Close your eyes and take a deep breath, bringing your awareness to your breath.
Focus on the rhythm of your breath, feeling it move in and out of your body. Notice the rise and fall of your chest or belly, the coolness of the inhale, and the warmth of the exhale. Begin by writing the word calm in beautiful letters. Take your time. Let yourself feel each curve, each straight line. You could make big letters and spend time coloring them or writing the word calm a few times, whatever feels right for you. Notice what happens with your breath as you write. Take your time and move to the next part only after you feel complete here. Now we will expand the practice. With each inhale, imagine drawing in words or phrases from deep within you—thoughts, feelings, or insights that want to be expressed. With each exhale, write these words down on the paper, letting your breath guide your hand. Allow your writing to flow naturally, without worrying about coherence or structure. You might notice familiar feelings or thoughts surfacing, or perhaps a new realization or belief that wants to be written. Continue this practice of breath-writing, allowing your breath to dictate the pace and content. Notice how the writing feels—perhaps there is a sense of release, discovery, or even surprise at what emerges. Allow yourself to explore these feelings fully, staying present with the process. Allow this practice to help you connect more deeply with your inner self, releasing what no longer serves you and embracing new insights. When you feel ready, place the pen down and take a few more deep breaths. Notice how your body feels now—whether there is a sense of calm, clarity, or perhaps a new awareness of your inner landscape. Allow yourself to stay with this experience for a few more moments, enjoying the sensation of connection and expression. When you are ready, gently open your eyes, carrying this sense of insight and presence with you into your day.