Guided Visualization – Mindfulness of breathing and calming the body whilst watching television

Bite Size Guided Visualizations

Here is a guided visualization exercise you can do while watching television to practice mindfulness of breathing and calming the body:

Begin by getting into a comfortable seated position. You can remain seated on the couch or chair while watching TV.

Take a few deep breaths, inhaling slowly through your nose and exhaling slowly through your mouth. Allow your belly to rise and fall with each breath.

Now, shift your attention to the sensation of the breath moving in and out through your nostrils. Simply observe the breath, without trying to control it. Notice the cool air as you inhale and the warm air as you exhale.

As you continue watching the TV, keep your attention gently focused on the breath. If your mind wanders, gently bring your attention back to the breathing.

Notice any areas of tension or tightness in your body. With each exhale, consciously relax and release any held tension, allowing your body to soften.

Continue breathing slowly and steadily, observing the natural rhythm of the breath. Let the breath be an anchor, keeping you grounded and present as you watch the television.

If your mind gets caught up in the TV program, simply notice that and redirect your focus back to the breath.

Take a few more deep breaths, then open your eyes and continue watching television, maintaining a sense of calm and centered awareness.

This practice allows you to stay present and relaxed even while engaging with media.