Canyon Valley

Virtual Zen Room

Meditations in under 20 Minutes

Here is a playlist of videos that provide mindful meditation practices to use throughout your day from Arizona State University.

Coping Skills List

When presented with stressful situations, people can rely on unhealthy ways of coping. These may seem like they may be helpful or work temporarily, but generally make things worse. Instead, try some coping skills. Below are some coping skills you could try to help you through challenging emotions, feelings, or situations.

Coping Skills

Blue Anxiety Calming Strategy Poster.pdf

Grounding Techniques

Utilizes our senses to help us stay present in the moment.

5: LOOK around for 5 things you can see and say them out loud.

4: Name 4 things you can FEEL.

3: Call out 3 sounds you can HEAR.

2: Say 2 things you can SMELL (or 2 of your favorite smells).

1: Say (or think of) 1 thing you can TASTE.

Progressive Muscle Relaxation.pdf

Progressive Muscle Relaxation

A simple two-step process to help you relieve physical stress.

Tense up your fists, then relax. Repeat 3 times.
Shrug your shoulders up to your ears, then relax. Repeat 3 times.
Scrunch your toes into your shoes, then relax. Repeat 3 times.

Breathing Techniques

Commonly used to help slow your heart rate and relax your muscles.

Bubble breathing: Imagine you are blowing bubbles. Slowly breathe in, then breathe out to blow the bubbles.

Apple Pie breathing: Imagein a warm slice of apple pie in front of you. Breathe in with your nose to smell and breathe out with your mouth to cool it down.

Shape breathing: Choose any shape. Trace that shape with your finger. For each side, slowly breathe in or out.