Exercise: Connection to Mental Space

SPACE

Look around the space you are in, I would like to invite you to find one area where you feel safe and able to sit on a chair comfortably.

Now, have both of your feet touching on the ground, have your back sitting straight and notice the spot inside your body where it supports your upper body.

While you are sitting on the chair, have your head looking straight, now, relax and drop your shoulder, relax your back and allow your body really sit on the spot where it supports you, relax your legs and allow the bottom of your feet sink into the ground.

BREATH

Gently breathe the air in and gently breathe the air out

let’s do one more time, gently breathe the air in, and gently breathe the air out

EYEBROWS

Now, I would like to invite you to move your eyebrows up, and move your eyebrows down, one more time, move your eyebrows up and move your eyebrows down, can you feel the muscle inside the head when you try to move your eyebrows up and down?

As you are moving your eyebrow up and down, bringing your energy and focus to your forehead.

Now, put your palm on your forehead.

HEADSPACE

For this exercise, we will concentrate to breathe the air into the headspace and allow the mind to build deep connections with different parts of the brain.

FOREHEAD

First, we will take a deep breath into the forehead, you ready? Let’s slowly inhale the air through the nose, and directly send the air into the forehead where the area is touched by your palm.

Hold the air inside the forehead for 5 seconds, 4, 3, 2, 1;

Now, slowly breathe out the air through your mouth for 8 seconds, 7, 6, 5, 4, 3, 2, 1.

Let’s do it one more time, slowly breath the fresh air right into the forehead and allow the space of forehead to expand, feel the expansion.

Hold the air inside the forehead for 5 seconds, 4, 3, 2, 1;

Now breathe out the air through your mouth for 8 seconds, 7, 6, 5, 4, 3, 2, 1.

LEFT BRAIN HEMISPHERE

This time, I would like to invite you to move your hand to the left side of your head, and use your fingers to touch the area of your head above your left ear. This time, we will breathe the air into the headspace of the left brain, you ready?

Let’s slowly inhale the air through the nose, and directly send the air into the left brain where the area is touched by your fingers.

Hold the air inside the left brain for 5 seconds, 4, 3, 2, 1;

Now, slowly breathe out the air through your mouth for 8 seconds, 7, 6, 5, 4, 3, 2, 1.

Let’s do it one more time, slowly breath the fresh air right into the left brain and allow the space of left brain to expand, allow yourself to keep calm and feel the little movement of expansion inside your left brain, then hold the air inside the left brain for 5 seconds, 4, 3, 2, 1; now breathe out the air through your mouth for 8 seconds, 7, 6, 5, 4, 3, 2, 1.

BACK OF THE HEAD

This time, I would like to invite you to move your hand to the back of your head, and use your palm to touch the back of your head. This time, we will breathe the air into the headspace at the back of the head, you ready?

Slowly inhale the air through the nose, and directly send the air into the back of your head where the area is touched by your palm.

Hold the air inside the back of your head for 5 seconds, 4, 3, 2, 1.

Now, slowly breathe out the air through your mouth for 8 seconds, 7, 6, 5, 4, 3, 2, 1.

Let’s do it one more time, slowly breath the fresh air right into the back of your head and allow the headspace at the back of your head to expand, allow the air to be the energy to activate the never system, so that your brain can build new pathway for neurons to have clear communication inside your headspace.

Then hold the air inside the headspace at the back of your head for 5 seconds, 4, 3, 2, 1.

Now breathe out the air through your mouth for 8 seconds, 7, 6, 5, 4, 3, 2, 1.

RIGHT BRAIN HEMISPHERE

This time, I would like to invite you to move your hand to the right side of your head, and use your fingers to touch the area of your head above your right ear. This time, we will breathe the air into the headspace of the right brain, you ready?

Let’s slowly inhale the air through the nose, and directly send the air into the right brain where the area is touched by your fingers.

Hold the air inside the right brain for 5 seconds, 4, 3, 2, 1.

Now, slowly breathe out the air through your mouth for 8 seconds, 7, 6, 5, 4, 3, 2, 1.

Let’s do it one more time, slowly breath the fresh air right into the right brain and allow the space of right brain to expand, allow yourself to keep calm and feel the little movement of expansion inside your right brain.

Then hold the air inside the right brain for 5 seconds, 4, 3, 2, 1.

Now breathe out the air through your mouth for 8 seconds, 7, 6, 5, 4, 3, 2, 1.

FOREHEAD

Let’s complete the circle around the head by doing another round of breathing for the forehead. Have your palm touch your forehead, you ready?

Let’s slowly inhale the air through the nose, and directly send the air into the forehead where the area is touched by your palm.

Hold the air inside the forehead for 5 seconds, 4, 3, 2, 1.

Now, slowly breathe out the air through your mouth for 8 seconds, 7, 6, 5, 4, 3, 2, 1.

Let’s do it one more time, slowly breath the fresh air right into the forehead and allow the space of forehead to expand, feel the expansion, and hold the air inside the forehead for 5 seconds, 4, 3, 2, 1; now breathe out the air through your mouth for 8 seconds, 7, 6, 5, 4, 3, 2, 1.

Head Balloon

Now, imaging your head is like a balloon, and there is a string at the center of your head; this time, we will breathe the air into the center of the headspace, while you are breathing the air into the center of your headspace, allow yourself to feel the expansion of your head as if a balloon is filling up with air. Are you ready?

Let’s slowly take a deep breath in through the nose, and send the air right into the center of your headspace, allowing yourself to keep calm and feel the little movement of expansion inside your head.

Hold the air inside the head for 5 seconds, 4, 3, 2, 1.

Now, slowly breathe out the air through your mouth for 8 seconds, 7, 6, 5, 4, 3, 2, 1.

Let’s do it one more time, slowly breath the fresh air right into the center of your headspace, and allow yourself to feel the lift from the imaginative string as you taking your breath in.

Hold the air inside the forehead for 5 seconds, 4, 3, 2, 1.

Now breathe out the air through your mouth for 8 seconds, 7, 6, 5, 4, 3, 2, 1.

ZOOM OUT

Relax your shoulder, relax your back, relax your arm, relax your leg, and relax your feet.

Now, simply allow yourself to sit still and give yourself permission to zoom out for a min.

PICK A WORD

Now, pick one thing you see, and right away speak out loud a word you instantly can think of as you are looking at what you see.

Here are the coaching questions for you: What is the one word that initially came to you? and what was your whole experience like?

I hope this exercise promotes you to make deep connection with your mental space.

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