Keep Calm and Mindfully On

This chapter begins by diving into how to cultivate a kinder, more understanding self. Readers are taken on a journey uncovering the evolutionary basis for compassion and how the human brain is wired for kindness. Practical exercises to boost self-compassion and emotional wellbeing are introduced, each backed by solid scientific research. The chapter then explores different breathing exercises to calm the nervous system and synchronise the mind and body, as well as guided imagery exercises, such as short body scans and meadow meditations. Readers are equipped with step-by-step guides for each technique, along with scientific evidence and detailed benefits to support their effectiveness. This section finishes by examining two grounding exercises, known as the 5-4-3-2-1 technique and an attention-shifting practice, including step-by-step guides, practical advice and scientific evidence highlighting the benefits and effectiveness of each exercise.