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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

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Cory Muscara



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Rainbow Walk Technique

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Hi, welcome back to

your Daily Mindfulness.

In today's session, I'm going

to share a simple grounding

technique called the rainbow walk.

And I think most of us are familiar

with times where our mind can be

completely caught up in the future,

completely caught up in the past,

swirling around and thoughts and ideas.

The rainbow walk and any good grounding

technique helps to bring our attention

back to what is happening right now.

And so what this technique involves

is walking outside, walking inside,

or honestly just sitting down

and looking around you for things

that are the color of the rainbow.

So that's why we call it the rainbow walk.

And so something that's red, orange,

yellow, green, blue, indigo, violet, which

we could take a moment to do right now.

And let's just start with the

first three red, orange, yellow.

Look around.

You could look up from the screen and see

is there anything that's red around you?

Now, anything that's orange?

And anything that's yellow?

You might not notice anything immediately

grounding about this, but as we do this

over a couple of minutes, and if we go

through a few cycles of it, what it will

start to do is get our mind looking for

what is here around us in this moment

and less caught up in our thoughts and

ideas about the past and the future.

As with all of these very simple

grounding techniques, they're

usually not life changing and

won't eliminate all of your stress.

But they might settle you about

five to ten percentage points, and

that can go a long way over time.

So this is just another tool in

your toolkit and you could try

it out and implement it in any

way that feels right for you.

Have some fun with it.

Thank you for your practice.

And I'll talk to you in

a meditation shortly.

Take care.

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