Read the Script

Simply focus on a spot in the centre of your vision, somewhere at the level of your eyes, a spot on the wall or in the distance and keep looking at that spot throughout this technique.

Next, let you vision blur slightly, just loosen your focus but keep looking at that spot.

Now – whilst looking at that spot with your vision softly focussed begin to spread your vision so you can see the ceiling, and then the floor, but always keep looking at that spot.

Let me know when you can see the ceiling?

Let me know when you can see the floor?

Great – now keep looking at that spot with slightly blurry vision.

And look at the wall on your left and look at the wall on your right.

Let me know when you can see both walls.

Great – you should be able to see the spot, the ceiling, the floor and both walls.

That’s great – now push your vision even further back.

Almost as if you are looking behind you.

Keep looking and just begin to notice.Begin to notice what happens.

What happens to your breathing, to your heart beat and to your thoughts.

And notice how you are feeling …

Most people notice that their breathing has slowed down, their heart rate has slowed down, their thoughts have slowed and they feel calm now.

And some people who hear their thoughts, notice that all goes quiet as they look at the ceiling, look at the floor and look at the walls, just noticing how everything slows down.

And just take that all in for a few more breaths and enjoy that calm feeling.

  • After you have learnt the other calming exercises you could even combine several of them – such as going from Peripheral Vision to Calming breathing.