Mindfulness

Mindful Meditation

Sit up straight, relax, and close your eyes

  1. Concentrate on your breath

  2. Your mind will wander

  3. Notice your mind wandering and return your attention to your breath

  4. Repeat for 10 minutes


Muscle Relaxation

  • Raise your eyebrows as far as you can, relax

  • Squeeze your eyes shut, relax

  • Purse your lips together, relax

  • Clench your hands into fists, relax

  • Bend your elbows and flex your biceps, relax

  • Shrug your shoulders to the ceiling, relax

  • Tighten your abdominal muscles, relax

  • Tighten the muscles in your butt and hips, relax

  • Squeeze your thighs together, relax

  • Flex your feet toward the ceiling, relax

  • Curl your toes, relax


Grounding

Look around you...what do you see?

  • How many windows are there?

  • How many people have brown hair?

  • What do you smell?

  • How many electrical outlets do you see?

  • How many animals can you name that start with the letter "A"?


Journaling

Write without intention....

  • List emotions you have right now

  • Write a letter to someone and don't send

  • Write a story about your anxiety

  • List things that make you happy

  • Start with, "I remember feeling...."

  • List things you are thankful for

  • What do you look forward to



Imagery

Use your five senses to describe your favorite place. Paint a picture of the place in your mind...

  • What do you see?

  • What do you smell?

  • What do you feel?

  • What do you taste?

  • What do you hear?


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Other techniques...

  • Yoga

  • Exercise

  • Eating healthy

  • Music

  • Humor

  • Aromatherapy

  • Reading

  • Spending time with loved ones