The Coping Kete

Monthly Archives: July 2015

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No. 162: Re-Colour the Mood

This week, to attain, maintain or regain my sense of wellbeing…

Coping Kete… I will practice using mindfulness and visualisation to self-soothe with an exercise in observing my emotions and comforting them with calming colours. This week I will schedule a regular time to practice the exercise and as it starts to feel familiar I will begin testing out how to use it during moments of stress and distress.

Mindfulness simply means paying attention to the present moment, one thing at a time, on purpose and without making judgements about what is good or bad. We all make judgements all the time, so we won’t be able to stop doing it completely. But when we are being mindful, we pay attention to the judgements we notice ourselves making, name them for what they are (e.g. ‘I notice myself judging xyz to be something I don’t like’) and bring our minds back to the present moment, rather than being hooked into the judgements we have made. Paying attention to the present moment means we notice or observe what is outside and inside us and we describe it to ourselves in words. Once we are mindfully aware of what is happening inside and outside us, we are able to decide how we want to participate in the moment and what we need to do that – like maybe a bit of comfort.

This week, I will spend 5-10 minutes each day, practicing how to use mindfulness and a colour visualisation to comfort the places I feel distress. This is an exercise in three-parts.

  1. Body Scan: Sitting still, in a comfortable position, breathing in my natural rhythm.Closing my eyes, I will sit in silence and observe what is happening in my body. Starting at my feet and moving up to the top of my head, I will tune my attention into each part of my body and describe to myself in words what sensations I notice – how hot or cold is my skin? is there pain or discomfort?  As I notice other thoughts entering my mind, I will observe these to myself too, and come back to scanning the sensations in my body.
  2. Mood Scan: Once I have scanned my body, I will turn my mind to the emotions I am feeling in this moment – observing and describing to myself, each of the thoughts, images, memories and feelings I notice and bringing myself back to what I feel. What is the strongest emotion? Where do I feel it in my body? How does it sit in my body? What temperature and colour is this feeling or mix of feelings? With each question I ask myself, I will observe and describe the thoughts and emotions that arise in response or that pull me away from paying attention to this feeling fully, without judgement and without judging my judgements.
  3. Recolour the Mood: Once I have tuned into the strongest emotion in this moment and found a colour that matches it, I will bring to mind a colour that I find soothing. This could be a colour I find peaceful, relaxing, happy, exciting, energising, calming, loving, gentle, supportive. What comes to mind when I think of this colour? What sensations, images, sounds, tastes and memories belong with this colour? I will then turn my mind back to the strongest emotion, where it sits in my body and visualise the colour that goes with it. I will then imagine I have filled a cup with my comfort-colour and am drinking it down, into the part of my body where my strongest emotion lies. In my mind I will imagine re-colouring that strongest emotion with my comfort-colour, seeing it settle more and more, seeing it cool down or warm up as needed, seeing space and tension free up, as I pour more and more of my comfort-colour into that part of my body.

I will then open my eyes slowly and bring myself back to the room and the next task in my day. When I notice my mood shift throughout the day, I will practice observing it, noticing where it sits in my body, giving it a colour, finding a comfort-colour and re-colouring that space in my body.

Once I am familiar with using this mindful visualisation, I will add ‘Re-colour the Mood’ to my Personal Coping Kete as a way to self-soothe and create space inside myself, during moments of stress and distress. Instead of trying to stay away from what think or feel, and being pushed around by it, I will be able to observe what is happening inside me, where I feel it, and create some comforting sensations inside me. With each wave of sadness, anxiety, anger, frustration, fear or any other kind of stress, distress or upset, I will tune in, observe the feeling and re-colour it with something comforting.