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Mindfulness Tools

Alliance are supporting mental wellbeing in staff by introducing three short, but effective and easy to learn, mindfulness techniques that, when regularly practiced, can help to maintain mental resilience and support healthy decision making at challenging times, particularly in the context of the on-going pandemic.

  • Tool 1 – Three step breathing space.  A meditation exercise that is part of the internationally recognised Mindfulness Based Stress Reduction course and indeed has been described as the most important technique of the Mindfulness Based Cognitive Therapy course.  It invites us to acknowledge where we are, both cognitively, emotionally and physically thereby allowing us to step back and notice our current mental state. This gives us the opportunity perhaps of deciding how best to respond constructively to a given situation and thereby holds the possibility of making better decisions.
  • Tool 2 – FOG. A simple technique to use when perhaps we find ourselves stuck in a mind ‘fog’ of conflicting thought and emotions.  It allows us to ground our attention in a neutral area of the body, the feet and create a pause which may help to calm and steady the mind at challenging times.
  • Too1 3 – S.T.O.P. meditation.  Outlines the simple steps in any meditation of inviting us to Stop, Then, Observe our current experience thereby bringing us to the Present moment. This exercise is coupled with a simple mindfulness breathing exercise of counting the breath which can be very effective in settling the mind and bringing a calmer mind state thereby reducing the tendency of habitual reactivity at difficult times. 


  • A greater awareness of our present cognitive, emotional, and physical state which will colour the nature and possible effectiveness of any decision making.
  • To learn the skills of grounding attention in neutral areas of the body thereby inviting the opportunity of pausing at challenging times to help avoid reactive, habitual thinking and engender the possibility of a careful and more proportionate response.
  • To bring the opportunity of clearer attention and calmness to what is actually happening and thereby support greater wellbeing in the workplace.
  • To invite kindness by taking a refreshing break from the often endless cycle of doing this and that, and instead take an ‘active pause’ and mentally settle, even it’s for just a few minutes, to help re-focus and encourage greater creativity.

Alliance Psychological Services will soon be launching our digital programme ‘Mindfulness for Kits’, which you can find here. If you would like to be notified or receive any information about this programme please email:


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