5, 4, 3, 2, 1 senses

To increase your awareness and ground yourself in the present moment, list five things you see, four things you hear, three things you feel, two things you smell, and one thing you taste.

Finding your center

Sit upright in a comfortable position and take several deep breaths. On the next exhale lean as far to the right as you can without falling over. Inhale and return to center. Then exhale and lean far to the left. Inhale to the center. Slowly start to repeat, leaning less and less every time. When you finally reach the middle, your center, take several deep breaths and notice what it feels like to be in balance.

Mindful nature walk

Take a walk outside through nature. Notice the sounds and smells. What do you see? Take this time to observe, as if this is the first time you have experienced this scenery and the surrounding elements of nature. When you find yourself getting distracted, come back to the scenery around you.

Gratitude lists

Make a gratitude list with everything you can think of on it, both big and small. Mediate on the list for several minutes. Note any changes in your emotions. Alternatively, write a thankyou letter to someone, being specific about what the person did to receive your gratitude.

Positive memories

Remember a positive event from your life and use your imagination to transport yourself back to that time and place. Play it in your mind as if it is a movie and tune in to your senses to fully enter into the memory. Notice what emotions come up as you immerse yourself in the experience. Let this positive memory have an impact on you.

Body scan

Use Observe and Describe to scan your body from top to bottom, noting areas of tension and discomfort. Gently dismiss judgments that arise and take a deep breath into each area of the body where this discomfort exists. Do not have an agenda about changing how these areas feel but, do notice differences that happen as you continue to breathe and connect. Also, notice areas of your body that feel relaxed and comfortable. Breathe into these areas too.

Compassion for others

Think of a person who has offended you or others with his or her behavior. Imagine what factors would lead a person to behave in ways that hurt or put off others. Or imagine that person as a child or a baby with innocence. Send this person compassion from your heart, wishing them well in this world. Does sending compassion feel different from holding on to painful feelings about this person?

Practice compassion for yourself and others

Sit or lie down in a comfortable spot and turn your attention to your breathing. As you breathe say to yourself over and over, "May I experience peace and happiness." Once you have settled into mediating on this mantra, change the mantra to focus on another person by saying, "May (Person) experience peace and happiness." Continue to breathe as you meditate on this thought from your heart. Extra credit: Make the person you wish peace and happiness to someone you dislike.

Square breathing

Start by breathing in for four seconds. Hold your breath for four seconds, and then breathe out for another four seconds. Repeat four times.

Deep breathing

Breathe in through your nose and out through your mouth. To increase focus and quiet the mind, you can use a mantra such as "in" for when you breathe in and "out" for when you breathe out.

Belly breathing

Lie down on your back on the floor or in bed (preferred) or sit upright in a chair. Place a hand on your belly, and as you breathe in watch how your belly expands. Breathing in this way promotes deep breathing, which helps to get oxygen into your system. More oxygen helps us relax our bodies and think more clearly. Set an alarm and breathe deeply for a minimum of 1.

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