Balanced breathing
Breathe in 1-2-3-4, then out 1-2-3-4, repeat x 5-10
Square breathing
Breathe in 1-2-3-4, hold your breath 1-2-3-4, breathe out 1-2-3-4, hold 1-2-3-4, repeat x 5-10
4-7-8 breathing
Breathe in 1-2-3-4, hold your breath 1-2-3-4-5-6-7, breathe out 1-2-3-4-5-6-7-8, repeat x 5-10
Relax muscles 1
Clench feet then release x2, then calves, thighs, pelvis, stomach, shoulders, hands, neck, face
Relax muscles 2
Start with balanced breathing – on exhale say to yourself “my X is getting heavy” and imagine that body part sinking into the ground – repeat x2 – start with feet and move up the body
Try a body scan
Start with balanced breathing – focus on the feelings/sensations on the top of your head/scalp, on inhale imagine bright healing energy flooding that area, on exhale image dark unhealthy energy and pain leaving that area – repeat x2 – slowly move attention down the body over time
Try mindfulness
Close eyes, focus on breath – when attention wanders, return – 10 mins daily and as needed
Use an app
Calm, Headspace, Healthy Minds Program, Insight Timer, Smiling Mind (kids)
Do a workbook
A Mindfulness-Based Stress Reduction Workbook
Join a class
Join a meditation group or yoga studio and attend classes in real-time or recorded
