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A message from Jane North our resident Bluetonic mindfulness guru:  

“Blue space has a real meditative quality - is the water still and reflective, or is it lapping at the shore edge?     You can really immerse yourself in it, either swimming in the water or watching from the water’s edge.  You are just in the present and it gives you the benefits of a blue space moment!”

Below are mindfulness activities for people to use to help with connecting in blue spaces and you can download them as a PDF at the bottom of the page. 

As always the Bluetonic team are happy to receive suggested mindfulness activity that could help others. So please send any suggestions to us via our social media feeds or contact page.


Mindfulness is a great way to relax and reconnect. 



Activity: Connect with your senses

1. Find a place and sit by the water

2. Put your feet down feeling them connected to the floor

3. Breathe in and out slowly feeling the connection to the ground

4. Observe the water, note five

things you can see

5. Listen, note five things you can hear

6. Smell, note five things you can smell

7. Just sit and contemplate how this made you feel


This really helps you consciously connect in blue spaces.

Connecting and bringing yourself into the moment is so important.

In the modern world it's so easy for our minds to dwell on the past or worry about the future. Being present is a little thing we can do to feel more in control.


1. As you breath, imagine the colour entering down your body and into your stomach area and then spreading throughout your whole body.

2. As you breathe out imagine the colour leaving your body. Blue is a great colour (we are not biased) to choose as it helps with relaxation and peace.

3. You can try imagining a colour that works for you  when you need to relax and unwind and use this in everyday life.

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Alternate nostril breathing, has been shown to enhance cardiovascular function and to lower heart rate.

Warning, this is best practiced on an empty stomach. Avoid the practice if you’re feeling sick or congested. Keep your breath smooth and even throughout the practice. To do this:

1. Choose a comfortable seated position by the water.

2. Lift up your right hand toward your nose, pressing your first and middle fingers down toward your palm and leaving your other fingers extended.

3. After an exhale, use your right thumb to gently close your right nostril.

Inhale through your left nostril and then close your left nostril with your right little and ring fingers.

4. Release your thumb and exhale out through your right nostril.

Inhale through your right nostril and then close this nostril.

5. Release your fingers to open your left nostril and exhale through this side.

This is one cycle.


Continue this breathing pattern for up to 5 minutes.


Finish your session with an exhale on the left side.

This exercise has been taken from and adapted there are some other brilliant exercises you can find here.

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Find a good spot to sit by the water and then: 

​1. Inhale slowly and deeply through your nose.

2. Keep your shoulders relaxed. Exhale slowly through your mouth. As you blow air out, purse your lips slightly, but keep your jaw relaxed. 

3. Repeat this breathing exercise. Do it for several minutes until you start to feel relaxed.

This exercise has been taken from and adapted there are some other brilliant exercises you can find here.


Please download and use our free resources

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