How To Do It:

Inhale deeply through your nose, filling your lungs completely. As you exhale, gently hum at a comfortable pitch, allowing the sound to resonate in your chest and throat. Focus on the vibrations created by the humming, and feel them spreading throughout your body. Continue humming for several breaths, letting the sound flow naturally, and notice how it helps you relax and connect with the present moment.

Why It Works:

Humming vibrations soothe the nervous system and it's a simple way to promote relaxation.

Guided Practice:

Find a place where you can sit or lie comfortably and take a few deep breaths. Feel the support beneath you and imagine your body becoming heavy and relaxed. With each breath, notice if there are areas of your body that feel more settled or more awake.

Continue by taking a deep breath in through your nose. Feel the air filling your lungs, expanding your chest and belly. As you exhale, let out a soft hum, feeling the vibration in your throat and chest. Notice the sensation of the sound vibrating through your body, like a gentle massage from the inside out. Allow yourself to relax into this humming, feeling it resonate deeply.

Continue this humming with each exhale, finding a pitch that feels soothing and comfortable for you. Feel the vibration in your chest, your throat, and your head, noticing how it changes with each breath. Imagine the sound waves traveling through your body, gently calming your mind and soothing your nervous system. You might visualize these vibrations as ripples in a calm pond, spreading out and bringing peace to every part of your being.

As you deepen into the practice, bring your awareness to your breath and the sensation of humming. With each exhale, let the humming sound resonate through your body, feeling the calming effect it has on your mind and body. Notice any sensations that arise—perhaps a sense of warmth, a gentle tingling, or a lightness in your chest. Allow these sensations to flow naturally, embracing the relaxation they bring.

Imagine now that with each hum, you are sending a wave of calm through your entire body. Feel this wave flowing from your throat down to your chest, through your abdomen, and into your legs and feet. Allow yourself to be fully present with this sensation, feeling the relaxation deepen with each breath. Perhaps you feel a sense of grounding, a connection to the earth, or a lightness spreading through your body.

As you continue to hum, imagine that each sound is a gentle healing vibration, moving through any areas of tension or discomfort. Feel the vibration breaking up any tightness, soothing any stress, and bringing a sense of ease to your entire being. Allow yourself to stay with this sensation, exploring it fully without judgment. You might visualize your body as a musical instrument, each hum tuning it to a perfect state of harmony.

As we bring this practice to a close, gently stop humming and return to your natural breath. Feel the lingering vibrations in your body, the sense of calm and relaxation that remains. Take a few deep breaths, grounding yourself in this peaceful state. Notice if there is a feeling of balance, ease, or maybe a different sensation altogether. When you're ready, gently open your eyes or lift your gaze, carrying with you the calm and relaxation that this practice has cultivated. Know that you can return to this humming practice whenever you need to calm your nervous system and find peace.

How To Do It:

This practice will guide you through specific mudras: Gyan for enhancing concentration, Shuni for cultivating patience, Prana for revitalizing energy, Apana for purification, and Dhyana for deepening relaxation. As you hold each mudra, focus on your breath, allowing the energy to flow and deepen your connection to calm and inner peace.

Why It Works:

These restorative poses calm the nervous system and promote relaxation.

Guided Practice:

Take a moment to settle into a comfortable position. Close your eyes if it feels right, and let your breath flow naturally. Feel the ground beneath you and imagine that with each breath, you are drawing strength and stability up from the earth.

Ensure your spine is straight, shoulders relaxed, and eyes gently closed taking a few deep breaths, inhaling deeply through your nose and exhaling slowly through your mouth. Allow each breath to ground you more fully in the present moment, feeling a sense of calm beginning to settle over you.

We will start with the gyan mudra, the mudra of knowledge, to enhance concentration and calm the mind. Bring your hands to your knees or thighs with your palms facing upward. Gently touch the tip of your thumb to the tip of your index finger, forming a circle. Keep the other three fingers extended, but relaxed. As you breathe in, feel a sense of calm entering your body, and as you exhale, release any tension or stress. Visualize a gentle wave of relaxation flowing from your fingertips through your entire body.

Hold this mudra for a few moments, continuing to focus on your breath. With each inhale, imagine drawing in wisdom and clarity, and with each exhale, release any mental clutter or anxiety. Feel the subtle energy flow between your thumb and index finger, balancing your mind and promoting a sense of inner peace. Allow yourself to sink deeper into this state of relaxation, letting go of any tension in your shoulders, neck, or back.

Now, gently transition to the shuni mudra, the mudra of patience. Touch the tip of your middle finger to the tip of your thumb, forming a circle, while keeping the other fingers extended but relaxed. Place your hands back on your knees or thighs, palms facing upward. This mudra helps balance emotions and enhances patience, which is essential in managing stress. Take a deep breath in, and as you exhale, imagine releasing any frustration or impatience.

With each breath, feel a deeper sense of calm settling over you. Visualize the energy flow through your body, soothing any emotional turbulence. Notice how your body begins to relax more fully, each muscle softening, each joint easing. Allow yourself to embrace this state of patience and calm, knowing that you are cultivating inner peace with each breath.

Next, transition to the prana mudra, the mudra of life, to revitalize your energy and promote inner stability. Bring the tips of your thumb, ring finger, and little finger together, keeping the index and middle fingers extended. Rest your hands on your knees or thighs with your palms facing upward. This mudra helps activate the life force within and balances energy in the body. Take a deep breath in, feeling the energy rising from the base of your spine to the top of your head.

As you exhale, imagine grounding yourself firmly to the earth, feeling a strong connection through your seated position. Allow your breath to flow naturally, feeling a sense of vitality and balance returning to your body. With each inhale, draw in fresh, revitalizing energy; with each exhale, release any fatigue or heaviness. Feel the energy circulating through your body, bringing clarity and focus to your mind.

Now, we will move into the apana mudra, the mudra of purification. Touch the tip of your thumb to the tips of your middle and ring fingers, keeping the index finger and little finger extended. Place your hands on your knees or thighs with your palms facing upward. This mudra helps to detoxify the body and mind, promoting a sense of cleansing and renewal. As you inhale, imagine drawing in fresh, clean energy; as you exhale, visualize releasing toxins and negative thoughts.

Feel the purifying energy flowing through your body, cleansing every cell and organ. With each breath, feel a sense of lightness and clarity emerging. Allow yourself to embrace this feeling of renewal, letting go of anything that no longer serves you. Feel your body becoming lighter, your mind clearer, as you continue to breathe deeply and fully.

Finally, we will practice the dhyana mudra, the mudra of meditation, to deepen your state of relaxation and promote inner peace. Place your hands in your lap, with your right hand resting on top of your left hand, and both palms facing upward. The tips of your thumbs should touch lightly, forming a triangle. This mudra helps to calm the mind and enhance concentration, creating a space for deep relaxation and meditation. Take a deep breath in, feeling the air fill your lungs and expand your chest.

As you exhale, imagine a sense of peace spreading throughout your body. Allow your breath to become slower and more rhythmic, feeling your body relax more deeply with each exhale. Visualize a calm, serene place—perhaps a quiet beach, a peaceful forest, or a tranquil mountain lake. Feel yourself becoming more present, more grounded, as you continue to breathe deeply and rhythmically.

Hold this mudra for a few moments, continuing to focus on your breath and the peaceful place you’ve created in your mind. With each inhale, draw in a sense of calm and tranquility; with each exhale, release any remaining tension or worry. Allow yourself to rest in this space of inner peace, knowing that you are cultivating a deep sense of relaxation and calm. Feel a gentle wave of peace washing over you, soothing every part of your being.

As we bring this guided practice to a close, gently release the mudra and rest your hands on your knees or in your lap. Take a few more deep breaths, feeling the calm and relaxation you’ve cultivated through this practice. Notice how your body feels now—perhaps lighter, more relaxed, or a different sensation altogether. When you're ready, gently open your eyes or lift your gaze, bringing with you the peace and calm that these mudras have cultivated.

How To Do It:

Focus on the sensations of your feet touching the ground, the pressure, and texture of the floor beneath you. This helps to center your attention in the present moment and reduce anxiety.

Why It Works:

This helps to center your attention in the present moment and reduce anxiety.

Guided Practice:

Stand or sit where you feel most stable. Close your eyes if that feels comfortable, and start to tune into the sensation of the ground beneath you. Feel the weight of your body pressing down, the texture of the surface under your feet or seat.

Imagine roots growing from the soles of your feet, extending deep into the earth, anchoring you firmly in place. Feel the solidity and stability of these roots, grounding you. Notice the sensations in your feet and legs—perhaps a sense of heaviness, stability, or a gentle pull. As you continue, visualize these roots absorbing the earth’s energy, bringing a sense of calm and stability into your body. You might see images of a strong tree or feel familiar feelings of security and grounding. Allow yourself to explore these sensations fully, staying present with the visualization.

Allow this grounding technique to help you stay centered and balanced in your daily life. Perhaps you feel a sense of calm, a deepened connection to the earth, or a new awareness of your own strength. Notice any insights or realizations that arise as you continue with this grounding practice.

When you feel ready, gently bring your awareness back to your breath and the feeling of your feet on the ground. Notice how your body feels now—whether there is a sense of stability, calm, or perhaps a renewed connection to the earth beneath you. Allow yourself to stay with this feeling for a few moments, enjoying the sensation of being grounded. When you are ready, gently open your eyes, carrying this sense of grounding and stability with you into your day.

How To Do It:

Perform slow, deliberate movements based on Tai Chi principles to promote relaxation and reduce stress. Focus on fluidity and breath.

Why It Works:

This practice promotes relaxation and reduces stress through slow, deliberate movements.

Guided Practice:

Find a comfortable position where you can sit or stand with ease. Take a few moments to connect with your breath, noticing its natural rhythm.

Feel the ground beneath your feet, the stability of your stance, and the gentle alignment of your spine taking a deep breath in, and as you exhale, shift your weight gently to your right foot, lifting your left foot slightly off the ground. Notice the balance in your body, the engagement in your core muscles as you maintain your stance.

Slowly bring your left foot back to the ground and shift your weight to your left foot, allowing your right foot to lift slightly. Feel the flow of energy through your body, the gentle sway as you transition from side to side. Let your arms begin to move with the flow, lifting them in front of you as if holding a soft, light ball. Feel the connection between your breath and your movements, each inhale lifting you slightly, each exhale grounding you back down.

Continue to shift your weight from side to side, allowing your movements to become more fluid and natural. Imagine that your body is moving through water, feeling a gentle resistance that supports and guides each movement. Let your arms flow with your body, moving gracefully and smoothly. You might visualize a river flowing gently through a forest, each step creating ripples that spread outwards.

As you move, bring your awareness to the sensations in your body—the stretch in your muscles, the flow of energy through your limbs, the rhythm of your breath. Notice how each movement feels, how your body responds to the gentle shifts in balance and weight. Allow yourself to explore these sensations fully, finding a rhythm that feels both energizing and calming. Imagine your body as a part of the natural world, moving in harmony with the elements around you.

Begin to incorporate more tai chi movements, such as lifting your arms in a gentle arc, stepping forward and back with soft, deliberate movements, or swaying side to side like a tree in the wind. Feel the flow of energy in each movement, the grace and strength that tai chi embodies. Notice any areas where you feel tension or tightness, and use your breath to soften and release these areas. Perhaps you feel a deepening sense of connection to the ground beneath you, a feeling of lightness and balance.

As we bring this practice to a close, gradually slow your movements, coming back to a standing position with your feet hip-width apart and your arms at your sides. Feel the ground beneath your feet, the alignment of your body, the calm in your breath. Take a few deep breaths, noticing how your body feels now—perhaps lighter, more relaxed, or a different sensation altogether. When you're ready, gently open your eyes or lift your gaze, carrying with you the sense of balance, flow, and presence that this tai chi practice has cultivated. Know that you can return to these movements whenever you need to find calm, balance, and connection to your body and breath.

How To Do It:

With your left hand, gently wrap your right fingers around your left thumb, feeling the warmth and pressure. Continue this process, holding each finger from thumb to pinky, and tune into any changes in your emotions or physical sensations. After finishing one hand, repeat the practice on the other hand, observing any differences in sensation or emotion.

Why It Works:

Finger holds help release stress by applying gentle pressure to specific fingers, which can stimulate energy pathways and promote relaxation throughout the body. This practice encourages mindfulness, allowing individuals to focus on the sensations and emotions that arise, fostering a deeper connection to their bodies. Additionally, the tactile contact can activate the parasympathetic nervous system, triggering a relaxation response that reduces anxiety and emotional tension. Overall, this simple yet effective technique promotes grounding and enhances emotional well-being.

Guided Practice:

Take a comfortable position and close your eyes if that feels good. Take a few deep breaths, allowing your shoulders to relax away from your ears. Imagine each breath softening your body.

Allow yourself to be still, feeling your breath soften your body and quiet your mind. Take your left hand and gently wrap your right fingers around your left thumb, holding it softly. Feel the contact between your fingers and thumb, sensing the warmth, pressure, or even a subtle tingling that may arise.

Continue to hold each finger, moving from thumb to pinky, and as you do, tune into any subtle changes in your emotions or physical sensations. You might notice a shift in energy, a softening of tension, or perhaps a deeper sense of grounding with each hold. Allow yourself to fully experience these moments, without rushing or needing to interpret them. Feel the presence of each finger in your grasp, and see how this simple act of holding brings you back to your center.

As you move to your other hand, repeat the same gentle practice of holding each finger. Observe if there’s a difference in sensation or emotion between the two hands — perhaps one feels more relaxed or more sensitive than the other. Stay with these experiences, letting them inform your understanding of your body's current state. Notice any emerging feelings, images, or insights that naturally unfold from this quiet, mindful contact.

When you feel ready, release your fingers and rest your hands in your lap, taking a few deep breaths to settle into stillness. Reflect on how your hands and body feel now — perhaps more at ease, more balanced, or simply more aware of their sensations. Gently open your eyes, carrying this sense of calm and self-awareness with you, feeling grounded and connected through the simple touch of your own hands.

How To Do It:

Cross your arms over your chest with your hands resting on your shoulders. Tap alternately with each hand while taking deep breaths.

Why It Works:

This technique reduces stress and anxiety.

Guided Practice:

Find a comfortable position where you can sit or stand with ease. Take a few moments to connect with your breath, noticing its natural rhythm. As you breathe, imagine drawing in calm and releasing any tension.

Cross your arms over your chest so that your hands rest on your shoulders or upper arms, like a comforting embrace. Notice the sensations of your hands on your body — perhaps a sense of warmth, a feeling of pressure, or even a touch of discomfort.

Gently tap your hands alternately on your shoulders, like the fluttering of butterfly wings. Feel the rhythm of the tapping and notice how it resonates through your body — perhaps a calming effect, a sense of grounding, or a rhythmic vibration. Stay with these sensations, allowing the gentle taps to guide your awareness. Notice what feelings or thoughts come up — perhaps a sense of comfort, a feeling of safety, or even a bit of tension or resistance. Let these emotions be present, without needing to change or control them.

Imagine each tap as a soothing wave of energy, moving from your shoulders down through your body, bringing relaxation and calm. Notice any shifts in your body’s tension or tightness, and see if the tapping helps to soften or release these areas. Feel the gentle rhythm of the butterfly taps, as they create a sense of balance and harmony within you. Allow yourself to be present with whatever arises, feeling the comfort of this self-embrace.

When you feel ready, gently bring your hands to rest in your lap, taking a few deep breaths and noticing how your body feels now. Observe any shifts in your physical or emotional state — perhaps more relaxed, more grounded, or simply more aware of your own presence. Gently open your eyes, carrying this sense of comfort and self-soothing with you into your day, feeling more connected to your inner strength and resilience.

How To Do It:

On all fours, arch your back (cow pose) and then round it (cat pose). This stretch helps to release tension in the spine and improve circulation.

Why It Works:

This stretch helps to release tension in the spine and improve circulation.

Guided Practice:

Before beginning, find a comfortable place to sit or lie down. Close your eyes softly if that feels right and take a few deep breaths.

Feel the support of the ground beneath your hands and knees, the alignment in your spine. As you inhale, drop your belly towards the mat, lift your tailbone, and gently arch your back, bringing your gaze upward. Feel the stretch along your spine, the opening of your chest, the engagement in your back muscles. This is your cow pose.

As you exhale, round your spine towards the ceiling, tucking your tailbone and drawing your chin towards your chest. Feel the stretch in your back, the release in your shoulders, the engagement in your core. Notice the movement of your vertebrae, the gentle articulation of your spine from the base to the neck. Imagine a wave flowing up and down your spine, moving with each breath.

Continue this movement, flowing between cat pose and cow pose with each breath. Feel the rhythm of your breath guiding the movement, the expansion and contraction of your spine. Allow yourself to explore these sensations fully, noticing how your body feels in each pose. You might visualize your spine as a flexible, flowing river, bending and curving with ease.

As you deepen into the practice, bring your awareness to any areas of tension or tightness in your back. Imagine sending your breath to these areas, softening them with each exhale. Feel the opening and closing of your chest, the engagement and release of your muscles, the fluid movement of your spine. Allow yourself to be fully present with each stretch, each curve, each breath.

Now, begin to slow down the movement, finding a neutral spine position. Feel the length in your spine, the alignment of your body, the stability in your core. Take a few deep breaths here, noticing how your back feels, the sensations in your shoulders, the relaxation in your neck. Perhaps there is a sense of balance, lightness, or maybe a different feeling altogether.

As we bring this practice to a close, sit back on your heels, resting your hands on your thighs. Feel the calm and stability in your body, the sense of ease and fluidity in your spine. Take a moment to appreciate the movement and release you have created, carrying this sense of freedom and openness with you. When you're ready, gently open your eyes or lift your gaze, bringing with you the relaxation and balance that this practice has cultivated. Know that you can return to this cat-cow stretch whenever you need to release tension and awaken your spine.

How To Do It:

Gently roll your shoulders in a circular motion, forward and backward, to release tension stored in the neck and shoulders.

Why It Works:

This exercise helps to release tension stored in the neck and shoulders.

Guided Practice:

Sit or stand comfortably and take a few deep breaths, feeling the weight of your body supported by the ground. As you breathe, notice any sensations of tightness or discomfort. Imagine your breath moving into these areas, creating space and softness.

Continue to sit or stand gently, allowing your breaths to bring deeper relaxation and a sense of calm to your thoughts. Slowly start to roll your shoulders in a circular motion, first forward and then backward. Notice the sensations as you move — perhaps a gentle stretch, a subtle popping, or a release of tension.

As you continue with the shoulder rolls, focus on the sensations and how they shift. Feel the muscles in your shoulders and upper back engaging and releasing. Stay with these sensations, allowing the movement to guide your awareness. Notice what emotions or feelings come forward with this movement — whether it's a sense of relief, a feeling of tightness, or something else entirely. Let these emotions exist without needing to change them, simply observing how they show up in your body.

Allow the motion to create a sense of fluidity in your shoulders, letting any accumulated tension flow out with each roll. Notice what emerges as you continue rolling — perhaps a new sense of freedom in your body, an unexpected feeling of lightness, or a deeper awareness of how you carry stress. Stay with these unfolding sensations, letting the rhythm of the movement connect you more deeply to your experience.

When you feel ready, gradually slow your shoulder rolls to a stop, taking a few deep breaths and noticing the stillness in your body. Observe how your shoulders and upper back feel now — whether there is a newfound ease, an openness, or simply a heightened sense of presence. Gently open your eyes, bringing this awareness of release and relaxation with you into your day, feeling more at ease and attuned to your body's needs.

How To Do It:

Sit or stand comfortably and imagine your ribcage as the wings of a butterfly. As you inhale, visualize the wings opening, and as you exhale, visualize them closing. This breathing technique helps you focus on expanding your breath and calming your nervous system.

Why It Works:

This breathing technique focuses on expanding breath and calming the nervous system.

Guided Practice:

Before beginning, find a comfortable place to sit or lie down. Close your eyes softly if that feels right and take a few deep breaths. Imagine your body sinking into the support beneath you, releasing any tension.

Rest your hands on your chest, take a deep breath in, feeling your chest rise under your palms. Notice the expansion in your ribcage, the stretch across your chest as if your lungs are opening like the wings of a butterfly. As you exhale, let your elbows fall back to your sides, releasing any tension. Perhaps you visualize this exhale as a gentle breeze, releasing stress and inviting calmness into your body.

Begin to synchronize your breath with the gentle movement of your arms, bringing your elbows together as you inhale, and letting them drop back as you exhale. Feel the sensation of your muscles lengthening with each inhale, creating space across your chest and shoulders. Imagine the soft, rhythmic fluttering of a butterfly’s wings, your breath guiding each delicate movement.

Allow yourself to be fully present with this rhythm, noticing how your body feels with each breath and movement. You might sense a warm, soothing energy spreading from your chest, or perhaps a lightness as tension melts away. Imagine each breath filling you with a sense of freedom and ease, like a butterfly floating gently on the breeze.

As you continue, explore the sensations in your body—the gentle rise and fall of your chest, the movement of air flowing in and out, the sensation of your muscles gently stretching. Perhaps an image arises of a butterfly moving from flower to flower, each movement calm and purposeful. Allow this image to fill you with a sense of peace and tranquility.

As we near the end of this practice, begin to slow the movement of your arms, bringing them to rest softly by your sides. Feel the lingering warmth and relaxation in your chest, a gentle calm spreading throughout your body. Take a few deep breaths, letting go of any remaining tension. When you’re ready, gently open your eyes, carrying with you the lightness and peace of the butterfly’s breath.

How To Do It:

Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your diaphragm to expand and your abdomen to rise, while keeping your chest relatively still. Hold your breath for a moment, then exhale slowly through your mouth, letting your abdomen fall as you release the air. Focus on the movement of your diaphragm, aiming for deep, rhythmic breaths. Continue this pattern for several minutes, allowing yourself to relax with each exhale.

Why It Works:

This type of breathing activates the parasympathetic nervous system, promoting relaxation.

Guided Practice:

Find a comfortable position to sit or lie down. Close your eyes and begin to notice the natural rhythm of your breath. Feel the air as it moves in and out of your body, sensing the expansion in your belly or chest. Let yourself be here, simply observing these sensations without needing to change anything.

Place one hand on your chest and the other on your abdomen, noticing the natural rhythm of your breath. As you breathe in, direct your breath deep into your diaphragm, feeling your abdomen rise while your chest remains still. Hold the breath for a moment, then exhale slowly, feeling your abdomen fall.

Continue this pattern of deep breathing, focusing on expanding your diaphragm with each inhale. Feel the air filling your lungs completely, creating a gentle stretch in your lower ribs and abdomen. Notice the sensations of breathing deeply — perhaps a sense of calm, a softening of tension, or a deepening connection to your body. Stay with these sensations, allowing your breath to anchor you in the present moment.

As you continue, imagine each inhale as a wave of relaxation, flowing into your body and filling you with calm and peace. With each exhale, imagine releasing any stress or tension, letting it flow out of your body with the breath. Feel the rhythm of your breath becoming smoother and more relaxed, as if your entire body is breathing with ease. Notice how your body responds — perhaps your muscles soften, your mind quiets, or your heart rate slows.

Allow yourself to deepen into this practice, focusing on the sensations of the breath and the movement of your diaphragm. Notice if any thoughts or feelings arise, perhaps a sense of relaxation, a feeling of peace, or even a memory associated with calmness. Let these experiences be present, without needing to change them. Stay connected to the rhythm of your breath, feeling how each cycle of inhale and exhale brings you deeper into a state of relaxation.

When you feel ready, gently bring your awareness back to the room, taking a few more deep breaths before returning to your normal breathing pattern. Notice how your body feels now — perhaps more relaxed, more at ease, or simply more connected to your breath. Gently open your eyes, carrying this sense of deep relaxation and centeredness with you into your day, feeling more aligned with your natural rhythm of breath.

How To Do It:

Begin by taking a deep breath in through your nose, filling your lungs completely. As you reach the top of your inhale, gently close your mouth and start to exhale through your nose. While exhaling, immediately inhale again through your nose, creating a continuous flow of breath. Focus on the seamless transition between inhaling and exhaling, allowing the breath to flow in a circular pattern.

Why It Works:

This breathing technique calms the mind and reduces stress through continuous breathing.

Guided Practice:

Take a moment to settle into a comfortable position. Close your eyes if it feels right, and let your breath flow naturally. Feel the ground beneath you and imagine that with each breath, you are drawing strength and stability up from the earth.

Allow each breath to soften your body and bring calm to your mind. Close your eyes and bring your attention to your breath, feeling the natural rhythm of your inhale and exhale. Begin to breathe in a circular pattern — inhale smoothly through your nose and then exhale smoothly through your mouth, without any pause between breaths. Feel the continuous flow of air moving in and out, creating a gentle, unbroken circle of breath.

As you continue circular breathing, imagine each breath forming a loop within your body, flowing in through your nose, down into your lungs, and out through your mouth. Notice the sensations of this continuous breath — perhaps a cooling sensation in your throat, a steady rhythm in your chest, or a calming flow throughout your body. Stay with these sensations, letting the breath guide you deeper into relaxation. You might feel a sense of lightness, a softening of tension, or a gentle clearing of your mind. Allow these feelings to unfold naturally, without any need to change or control them.

Visualize the breath as a soft circle of light moving within you, with each inhale drawing in fresh energy and each exhale releasing anything you no longer need. Feel how this circular motion brings balance and harmony to your body and mind, a soothing loop that brings you into a deeper state of peace. Notice how your body responds to this pattern, perhaps with a sense of openness, a greater awareness, or a calm energy spreading throughout.

When you feel ready, slowly return to your natural breathing pattern, taking a few more deep breaths and noticing how your body feels. Observe any changes in your physical or emotional state — perhaps more balanced, more at peace, or simply more attuned to your breath. Gently open your eyes, carrying this sense of calm and flow with you into your day, feeling centered and connected to your breathing rhythm.

How To Do It:

Begin by sitting comfortably and extending one hand in front of you. Use your opposite hand to apply gentle pressure to the palm, starting at the base and working your way towards the fingers. Knead each finger individually, gently pulling and rolling them between your thumb and forefinger. Next, massage the back of your hand, using your thumb to apply pressure along the tendons and joints. Don’t forget to include the wrist area; gently rotate and stretch it to relieve tension. Repeat on the other hand, focusing on your breath to enhance relaxation throughout the process.

Why It Works:

Hand massage promotes stress release by increasing blood circulation and relaxing tight muscles, alleviating physical tension. The gentle pressure stimulates the parasympathetic nervous system, encouraging relaxation and reducing anxiety while also triggering the release of endorphins, the body's natural mood enhancers. Additionally, this practice fosters mindfulness, helping individuals focus on the present moment and further enhancing their overall sense of well-being.

Guided Practice:

Before beginning, find a comfortable place to sit or lie down. Close your eyes softly if that feels right and take a few deep breaths. Imagine your body sinking into the support beneath you, beginning to release tension.

Allow each breath to invite relaxation into your body and stillness into your mind. Place your left hand on your lap and use your right hand to gently massage your left palm, applying gentle pressure with your thumb in small circular motions. Notice the sensations under your fingers — perhaps a sense of warmth, a feeling of relief, or a slight tenderness in certain areas.

Continue to massage each finger on your left hand, moving from the base to the tip, feeling the tension releasing with each stroke. Focus on how your hand feels in response to the massage — perhaps noticing a tingling sensation, a softening of tension, or a subtle relaxation spreading up your arm. Stay with these sensations, letting the rhythm of the massage guide your awareness. Allow your hand to relax and soften, feeling a sense of nurturing and care.

Switch to your right hand, repeating the same gentle massage techniques. Pay attention to any differences between the two hands — perhaps one feels more tense, more sensitive, or more relaxed than the other. Notice what emotions or thoughts arise as you continue the massage — perhaps a feeling of gratitude for your hands, a recognition of their hard work, or a sense of discomfort or fatigue. Allow these thoughts and feelings to be present, without trying to change them.

When you feel ready, gently bring your hands to rest in your lap, taking a few deep breaths and noticing how your hands feel now. Observe any changes in sensation or tension — perhaps a greater sense of relaxation, a tingling warmth, or simply a heightened awareness of your hands. Gently open your eyes, carrying this sense of self-care and relaxation with you into your day, feeling more connected to the simple act of nurturing your body.

How To Do It:

Use a small ball, like a tennis ball, and roll it under the soles of your feet while sitting or standing. This helps to release tension in the feet and improve overall relaxation.

Why It Works:

This practice releases tension in the feet and improves overall relaxation.

Guided Practice:

Sit comfortably and take a few deep breaths, feeling the air move in and out of your lungs. Notice the sensations in your body, perhaps feeling a sense of stillness or restlessness.

Continue by gently placing the ball under your right foot and start to roll it from your heel to your toes. Feel the sensation of the ball pressing into the different parts of your foot, perhaps a feeling of pressure or a gentle release. Allow your foot to explore the movement, feeling the texture of the ball, the sensation of the muscles and tendons responding. Imagine the tension releasing with each roll, like knots untying.

Continue rolling the ball under your foot, noticing how the pressure affects different areas. You might feel a deeper release in certain parts, or a sensation of tightness giving way to relaxation. Allow yourself to explore these sensations, staying present with the movement and the breath. Visualize the ball as a tool gently smoothing out any knots or tightness in your foot, bringing relief and comfort.

Switch to rolling the ball in small circles under your foot, exploring different areas. Perhaps you feel a gentle massage in the arch or a deeper release in the heel. Breathe deeply, letting each exhale help release any tension. You might imagine the ball as a wave gently washing over your foot, soothing and calming with each movement.

After a few moments, switch to your left foot, repeating the same rolling movements. Notice if there are any differences between the two feet—perhaps one feels tighter or more sensitive. Allow yourself to be curious, exploring these sensations without judgment. Imagine your feet becoming more relaxed, more open with each roll of the ball, as if tension is being drawn out and replaced with a soothing lightness.

As you continue, allow the rolling to become more intuitive, moving the ball to areas that feel like they need attention. Feel the sensation of the ball under your foot, the gentle pressure that brings awareness and release. Let yourself explore these sensations fully, noticing how your feet respond and relax.

As we bring this practice to a close, remove the ball and place both feet flat on the ground. Feel the surface beneath your feet, the connection to the earth. Notice how your feet feel now—perhaps more relaxed, lighter, or a different sensation altogether. Take a few deep breaths, grounding yourself back in the present moment. When you’re ready, slowly open your eyes or lift your gaze, carrying with you the sense of release and relaxation that this practice has provided.

How To Do It:

In this practice, you will engage in a series of activities including lion's yawns, gentle neck stretches, diaphragmatic breathing, self-hugging, vagus nerve tapping, gargling breaths, eye movement exercises, cold water splashes, and vagal breath holds to stimulate your vagus nerve and promote relaxation.

Why It Works:

Stimulating the vagus nerve helps the stress response by activating the parasympathetic nervous system, which promotes relaxation and counters the fight-or-flight response. This activation regulates heart rate and blood pressure, reduces levels of stress hormones like cortisol, and eases muscle tension, leading to a greater sense of calm. Additionally, vagal stimulation enhances the release of neurotransmitters such as serotonin, improving mood and emotional regulation. Overall, engaging the vagus nerve fosters a state of balance in the body, allowing individuals to better manage stress and respond to challenges with greater resilience.

Guided Practice:

Take a comfortable seated position and close your eyes if that feels good. Take a few deep breaths, allowing your shoulders to relax away from your ears. Imagine each breath softening your body.

With your spine tall and feet flat on the floor, continue by taking a deep, grounding breath in through your nose. Feel the expansion in your abdomen and chest as your lungs fill completely. As you exhale, imagine a gentle wave of relaxation flowing down your body, from your head to your toes. Notice the sensation of your body softening, your muscles relaxing into the support of your chair.

We’ll start with a gentle technique called the “lion’s yawn” to stimulate the vagus nerve. Begin by taking another deep breath in, and as you exhale, open your mouth wide as if you were yawning deeply. Allow your jaw to drop, your face to soften, and your eyes to gently close. Let your tongue stretch out slightly as you exhale with a gentle sigh. Feel the release in your jaw and throat, the opening of your chest. Repeat this yawn several times, allowing each exhale to be a little longer, a little softer, letting any remaining tension melt away.

As you inhale again, close your mouth and bring your awareness to the sensation of your breath moving through your throat. Notice the coolness of the inhale, the warmth of the exhale, and the slight vibration with each breath. With your next exhale, imagine sighing softly again, allowing the exhale to be longer than the inhale. Feel this gentle sigh as a soothing wave, calming your entire nervous system.

Next, gently turn your head to the right, bringing your chin towards your shoulder. Feel the stretch along the side of your neck, noticing any sensations that arise. Hold this position for a few breaths, continuing the gentle sighing exhale. Imagine the vagus nerve running from your brain down your neck, gently stimulated by this stretch and the soft, calming breaths. Then, slowly bring your head back to the center and turn it to the left, bringing your chin towards the opposite shoulder. Notice the stretch on the other side of your neck, the different sensations that emerge. Continue with the deep, soothing sighs on each exhale. Feel the gentle engagement of the vagus nerve, promoting relaxation throughout your body.

Now, bring your head back to the center and place one hand on your chest and the other on your belly. We will practice diaphragmatic breathing, another powerful vagal nerve stimulator. Inhale deeply through your nose, allowing your belly to rise and your chest to stay still. Feel your diaphragm expanding, creating space in your abdomen. Exhale slowly through your mouth, letting your belly fall. Feel the calming effect of each breath, the gentle activation of the vagus nerve as your diaphragm moves. Continue this deep belly breathing, feeling your body relax more with each breath.

Next, we’ll engage in the “vagal wrap.” bring your arms around yourself in a self-hug, crossing them over your chest. As you breathe in, gently squeeze your arms, feeling the embrace tighten around your chest. Feel the slight compression of your chest, the support of your own arms. As you exhale, release the squeeze slightly, allowing a gentle stretch across your upper back and shoulders. Repeat this movement several times, coordinating it with your breath, feeling the soothing sensation of being held and the gentle stimulation of the vagus nerve.

Now, bring your hands back to your lap and gently close your eyes if they aren’t already. We’ll practice vagus nerve tapping. With your fingertips, begin to tap gently around the area of your collarbones. Feel the gentle tapping stimulate the skin and underlying tissue, creating a subtle vibration. As you continue to tap, move up to the sides of your neck, tapping gently around the area where the vagus nerve runs close to the skin. Notice the sensation of the tapping, the gentle stimulation it brings. Continue this tapping for several breaths, feeling the calm it brings to your nervous system.

Now let’s activate the “gargling breath.” take a sip of water and hold it in your mouth. Tilt your head back slightly and gently gargle the water at the back of your throat. Feel the vibration in your throat, the gentle stimulation of the vagus nerve. Continue this for a few moments, then swallow the water. Notice any sensations that arise—perhaps a feeling of release in your throat or a sense of calm spreading through your body. Repeat this gargling breath a few times, noticing how each round deepens your relaxation.

Next, we’ll practice the “eye movement exercise.” keeping your head still, move your eyes to the right and hold them there for a few seconds while you take a deep breath in and out. Notice any sensations that arise—perhaps a slight tension around your eyes or a gentle relaxation in your neck. Bring your eyes back to center, then move them to the left, holding for a few seconds as you breathe deeply. Feel the gentle activation of the vagus nerve, promoting calm and relaxation. Repeat this eye movement a few times on each side.

For our next activity, we’ll engage in “cold water splash.” if you have a bowl of cold water or a cold compress nearby, gently apply it to your face, especially around your temples and neck. Feel the coolness against your skin, the gentle constriction of your blood vessels. This simple act stimulates the vagus nerve and activates the parasympathetic response, promoting relaxation. Notice any sensations—perhaps a refreshing coolness or a sense of calm settling over you. Allow yourself to be fully present with these sensations, feeling the cool water stimulate your vagus nerve.

To conclude, we’ll perform a “vagal breath hold.” take a deep breath in and hold it for a count of 5, then exhale slowly through your mouth. Feel the gentle pressure building in your chest as you hold your breath, and notice the relaxation that comes with the slow, controlled exhale. Repeat this breath hold several times, feeling the calming effect spread throughout your body with each cycle. Allow yourself to feel the soothing rhythm of your breath and the gentle activation of your vagus nerve.

As we bring this extended practice to a close, return to a natural breathing rhythm and take a moment to notice how your body feels. Feel the warmth in your chest, the calm in your mind, the relaxation throughout your body. Take a few more deep breaths, grounding yourself in this state of calm and relaxation. Notice if there is a feeling of balance, ease, or perhaps a different sensation altogether. When you're ready, gently open your eyes or lift your gaze, carrying with you the calm and balance that this extended vagal nerve stimulation practice has cultivated. Know that you can use any of these techniques whenever you need to calm your nervous system and find peace.

How To Do It:

Gently massage the jaw muscles and open your mouth wide to release any tension stored in the jaw, which is a common area for stress to manifest.

Why It Works:

Jaw release exercises are effective for stress relief as they alleviate muscle tension often caused by anxiety and prolonged clenching, promoting relaxation in both the jaw and surrounding areas. By releasing tension in the jaw, individuals can activate the parasympathetic nervous system, facilitating deeper breathing and a sense of calm. Additionally, these exercises facilitate the release of pent-up emotions linked to stress, leading to a greater sense of emotional freedom and overall well-being.

Guided Practice:

Sit or stand in a position where you feel relaxed and at ease. Bring your awareness to your jaw and the space around it. You might notice a sense of tightness or tension, or maybe a feeling of softness. Allow yourself to simply observe these sensations, without any need to change or release anything. Just be here, noticing.

Gently massage the muscles around your jaw, using slow, circular motions. Notice the sensations—perhaps a slight ache, a tingling sensation, or a release of tension.

As you continue to massage, imagine each stroke loosening the tightness in your jaw, allowing it to relax completely. Visualize the tension melting away like wax softening under gentle heat. You might see images of familiar situations where you clench your jaw, or notice beliefs or patterns about holding tension here. Allow yourself to explore these fully, staying present with the sensations.

Allow this exercise to help you become more aware of where you hold tension and why. Perhaps you notice a sense of relief as you release the tightness, or feel a deeper understanding of how stress affects your body. Allow yourself to stay with these feelings, using the exercise to deepen your awareness of your own tension patterns.

When you feel ready, let your hands rest and take a few more deep breaths, allowing your jaw to remain relaxed. Notice how your body feels now—whether there is a sense of ease, lightness, or perhaps a renewed connection to your own relaxation. Allow yourself to stay with this feeling for a few more moments, enjoying the sensation of release. When you are ready, gently open your eyes, carrying this sense of relaxation and awareness with you into your day.

How To Do It:

Close one nostril with your thumb and breathe in through the other nostril, then switch. This practice helps balance the nervous system and reduce stress.

Why It Works:

This practice balances the nervous system and reduces stress.

Guided Practice:

Sit or stand comfortably and take a few deep breaths, feeling the weight of your body supported by the ground. As you breathe, notice any sensations of tightness or discomfort. Imagine your breath moving into these areas, creating space and softness.

Keep focusing on your breath, noticing its natural rhythm as it flows in and out. Feel the air filling your lungs, expanding your chest, and belly. As you exhale, feel a sense of release, allowing your body to settle into relaxation. Bring your right hand to your face, placing your thumb gently on your right nostril and your ring finger on your left nostril.

We’ll begin by gently closing your right nostril with your thumb and inhaling slowly and deeply through your left nostril. Feel the cool air entering your body, traveling down into your lungs, expanding your chest. Once you’ve inhaled fully, close your left nostril with your ring finger, release your thumb from your right nostril, and exhale slowly through the right nostril. Notice the sensation of the warm air leaving your body, the gentle release of tension with the exhale.

Now, inhale through your right nostril, feeling the air fill your lungs, bringing a sense of calm and clarity. Close your right nostril again with your thumb, release your ring finger from your left nostril, and exhale slowly through the left nostril. Continue this pattern, alternating nostrils with each inhale and exhale, finding a rhythm that feels soothing and natural. Feel the balance and harmony created by this practice, the calming effect on your mind and body.

As you continue with this breathing practice, bring your awareness to the sensations in your body—the movement of air through your nostrils, the rise and fall of your chest, the subtle shifts in balance. Allow yourself to be fully present with each breath, noticing how it affects your body and mind. You might imagine the breath as a gentle breeze, flowing through you, bringing peace and relaxation. Feel the calming, balancing effect on your nervous system, as if each breath is a wave gently washing over you.

Imagine now that each inhale is drawing in calm, positive energy, and each exhale is releasing any stress or tension. Feel this energy moving through your body, balancing your mind, calming your heart, and grounding your spirit. Allow yourself to sink deeper into this state of calm, letting each breath bring you a little closer to inner peace. You might visualize this breath as a flowing river, cleansing and refreshing your entire being.

As we bring this practice to a close, gently release your hand back to your lap and return to your natural breathing rhythm. Notice the sense of calm and balance that remains, the gentle stillness in your body and mind. Take a few deep breaths, grounding yourself in this peaceful state. Notice if there is a feeling of lightness, clarity, or perhaps a different sensation altogether. When you're ready, gently open your eyes or lift your gaze, carrying with you the balance and calm that this practice has cultivated. Know that you can return to this alternate nostril breathing whenever you need to calm your mind and find balance.

How To Do It:

Constrict the back of your throat slightly as you breathe, creating a soft, ocean-like sound. This yogic breathing technique helps calm the mind and body.

Why It Works:

This technique calms the mind and body through controlled breathing.

Guided Practice:

Sit comfortably and take a few deep breaths, feeling the air move in and out of your lungs. Notice the sensations in your body, perhaps feeling a sense of stillness or restlessness.

Now, gently constrict the back of your throat as you breathe in and out through your nose, creating a soft, whispering sound, like the ocean waves gently crashing on the shore. Focus on the sound of your breath, noticing how it flows through your body — perhaps a soothing rhythm, a cooling sensation in your throat, or a gentle expansion in your chest.

As you continue with ujjayi breath, imagine each inhale drawing in calming energy and each exhale releasing tension. Feel the breath moving through your body, like waves washing over you, carrying away any stress or discomfort. Stay with these sensations, allowing the rhythmic sound to guide you deeper into relaxation. Notice what arises in your awareness — perhaps a sense of peace, a feeling of connection, or even a subtle tension that remains. Allow these experiences to unfold naturally, without needing to change or control them.

Invite a sense of fluidity with each breath, imagining the breath like water, flowing in and out with ease. Notice any areas of tightness or tension in your body and see if the breath can gently soften or release them. Stay present with this sensation of the breath moving like a wave, and notice how it affects your state of being. Feel the continuity of the breath, as each inhale and exhale becomes a soothing rhythm that supports your inner calm.

When you feel ready, gently bring your focus back to your natural breathing, taking a few moments to notice how your body feels. Observe any shifts in your physical or emotional state — perhaps more relaxed, more present, or simply more attuned to your own breathing. Gently open your eyes, carrying this sense of calm and rhythmic breathing with you into your day, feeling more centered and connected.

How To Do It:

Stand and gently shake your body, starting with your hands and gradually involving your entire body. Shaking helps to release tension and energy trapped in the body.

Why It Works:

Shaking helps to release tension and energy trapped in the body.

Guided Practice:

Find a comfortable standing position and take a few moments to breathe deeply. As you settle, bring your awareness to your body, noticing any areas that feel tense or relaxed. Let your breath be an anchor, steadying you throughout this practice.

Begin to feel the natural movement in your body, the gentle sway as you bounce. Allow your arms to hang loosely by your sides, your shoulders soft and relaxed. Feel the energy beginning to build in your legs, moving up through your body.

Gradually begin to shake your entire body, starting from your feet and moving upward. Feel your knees, hips, and shoulders loosen as you shake, allowing your body to move freely and naturally. Notice any areas of tension or tightness, and imagine shaking them loose, letting go of any stress or anxiety. Allow yourself to fully engage with this movement, feeling the release it brings.

As you continue shaking, bring your awareness to your breath. Take deep, rhythmic breaths, matching the rhythm of your shaking. With each exhale, imagine releasing any tension, stress, or stagnant energy from your body. Feel the freedom in your movements, the sense of liberation as you let go of anything that no longer serves you. You might visualize yourself shaking off layers of stress, like dust being gently blown away by the wind.

Allow the shaking to become more vigorous, engaging your whole body. Feel the energy moving through you, the vibrations waking up every cell in your body. Notice how your body responds to this movement—perhaps a sense of warmth or tingling, or a feeling of lightness as tension melts away. Allow yourself to be fully present with these sensations, letting your body move in whatever way feels natural and freeing.

As you start to slow down the shaking, feel your body gradually coming back to stillness. Notice the sensations in your body—the tingling in your skin, the warmth in your muscles, the calm in your mind. Take a few deep breaths, allowing your body to absorb the energy and release any remaining tension. Feel a sense of grounding and relaxation, a connection to the earth beneath you.

As we bring this practice to a close, stand still for a moment, feeling the effects of the shaking in your body. Notice if there is a sense of lightness, freedom, or perhaps a different sensation altogether. When you're ready, gently open your eyes or lift your gaze, carrying with you the energy and release that this practice has brought. Know that you can return to this somatic shaking whenever you need to release tension and reconnect with your body’s natural rhythm.

How To Do It:

Walk slowly and mindfully, paying attention to the sensations in your feet and the movement of your body. This helps to reduce stress by grounding you in the present moment.

Why It Works:

This practice reduces stress by grounding you in the present moment.

Guided Practice:

Find a comfortable place where you can sit quietly. Take a few deep breaths, letting your awareness settle into your heart center. Feel into the rhythm of your breath and imagine a gentle warmth spreading from your heart, softening and expanding as you breathe.

Keep focusing on your breath, noticing its natural rhythm as it flows in and out. Feel the ground beneath your feet, the support it provides, the connection it creates. As you inhale, lift your right foot slowly, and as you exhale, place it gently on the ground in front of you. Feel the sensation of your foot making contact with the earth, the gentle roll from heel to toe.

As you continue to walk slowly, bring your awareness to each step. Notice the shift in balance as you lift your left foot, the muscles engaging, the slight sway in your body. Place your left foot gently on the ground with your next exhale, feeling the connection between your foot and the earth. Allow yourself to fully experience each step, each movement, each breath. Imagine that with each step, you are grounding yourself more deeply into the earth, feeling a sense of stability and calm.

Continue walking at this slow, mindful pace, bringing your full attention to the act of walking. Feel the rhythm of your breath, the movement of your body, the contact of your feet with the ground. Notice any sensations that arise—perhaps a sense of lightness, a gentle flow of energy, or a feeling of calm settling over you. Allow yourself to be fully present with each step, each breath, each moment.

Imagine now that with each step, you are walking on a path of peace, each footfall a moment of mindfulness. Perhaps you visualize a peaceful garden path, a quiet forest trail, or a calm beach. Feel the ground beneath you, the support it offers, the stability it brings. Let yourself explore these sensations fully, feeling each step as a conscious act of grounding and connection.

As you walk, begin to synchronize your breath with your steps. Inhale as you lift one foot, exhale as you place it down. Feel the rhythm of your breath and steps coming together, creating a sense of harmony and flow. Allow yourself to sink deeper into this walking meditation, letting go of any thoughts or distractions, fully immersing yourself in the experience.

As we bring this practice to a close, gradually slow your pace, coming to a gentle stop. Feel the ground beneath your feet, the support it offers, the stability it provides. Take a few deep breaths, noticing how your body feels now—perhaps lighter, more relaxed, or a different sensation altogether. When you're ready, gently open your eyes or lift your gaze, carrying with you the peace and mindfulness that this walking meditation has cultivated. Know that you can return to this practice whenever you need to find calm, balance, and connection to your body and breath.

How To Do It:

Apply gentle pressure to specific acupressure points, such as the point between your eyebrows or the webbing between your thumb and index finger. This can help reduce stress and promote relaxation.

Why It Works:

Self-acupressure works by stimulating specific acupressure points that correspond to various physiological and emotional responses in the body, helping to release pent-up tension and stress. Applying pressure to these points can activate the body's relaxation response, promoting the release of endorphins and other neurotransmitters that enhance mood and alleviate feelings of anxiety. Additionally, the practice encourages mindfulness and body awareness, allowing individuals to tune into their physical and emotional states, which further facilitates relaxation and stress relief.

Guided Practice:

Find a quiet place where you can sit comfortably and take a few deep breaths. Allow yourself to become aware of the gentle rise and fall of your belly as you breathe. With each inhale, invite in a sense of calm, and with each exhale, release any tension or stress you may be holding onto.

Begin by bringing your attention to the Yintang point, located between your eyebrows. Gently press this point with your fingertips, using small circular motions. As you apply pressure, notice the sensation — perhaps a warmth or a gentle pulse. Allow each breath to enhance the feeling of relaxation, imagining stress melting away with every exhale.

Next, move to the Shen Men point, found in the center of your ear. Use your thumb or index finger to apply gentle pressure here. As you hold this point, focus on how your body responds. Notice any sensations of release or calm that arise. Let this soothing touch guide your awareness, promoting a deeper sense of tranquility within.

Now, shift your focus to the Pericardium 6 (P6) point, located on the inner forearm, about two to three finger-widths from your wrist crease. Apply firm pressure with your thumb, feeling the tension dissipate as you breathe deeply. Visualize your breath flowing to this point, bringing in peace with each inhale and letting go of stress with each exhale. Stay connected to the sensations here, allowing the calm to envelop you.

Finally, find the Kidney 1 (K1) point on the sole of your foot, in the center of the ball. While seated, use your fingers to press into this point, feeling the grounding energy flow through your body. As you continue to breathe deeply, imagine drawing energy up from the earth, stabilizing and calming your entire being. Allow yourself to embrace this connection, feeling a profound sense of balance.

When you feel ready, gently release your hands and take a few deep breaths. Notice how your body feels now — perhaps lighter, more relaxed, or more in tune with your emotional state. As you open your eyes, carry this sense of calm and self-awareness with you into your day, feeling grounded and centered.

How To Do It:

Sit or lie down, and twist your torso to one side, holding the position for a few breaths. This helps to release tension in the back and improve spinal flexibility.

Why It Works:

Spinal twists help release stress by promoting the mobility of the spine and enhancing circulation, which allows fresh blood and oxygen to flow to the muscles and tissues, reducing tension. This twisting movement also gently massages the internal organs, aiding in digestion and promoting overall relaxation within the body. Additionally, spinal twists encourage mindfulness and body awareness, helping individuals to connect with their physical sensations and release mental stress through deep, intentional breathing.

Guided Practice:

Sit comfortably and take a few deep breaths, feeling the air move in and out of your lungs. Notice the sensations in your body, perhaps feeling a sense of stillness or restlessness.

With your spine tall, continue by taking a deep breath in, feeling the length and strength in your spine. As you exhale, gently twist your torso to the right, placing your left hand on your right knee and your right hand behind you for support. Feel the twist starting from the base of your spine, moving upward through your ribcage. Notice the sensation of your muscles stretching and lengthening, the gentle compression in your abdomen.

With each inhale, lengthen your spine, creating more space between each vertebra. As you exhale, gently deepen the twist, allowing your body to move naturally into the stretch. Feel the rotation in your spine, the engagement of your core muscles, and the opening of your chest. Imagine a spiral of energy moving up your spine, each twist releasing tension and bringing a sense of balance.

Stay in this twist for a few breaths, feeling the stretch along your back and sides. Notice any sensations that arise—perhaps a sense of release in your lower back, a gentle pull in your obliques, or a softening of your shoulders. Allow yourself to be fully present with these sensations, exploring them without judgment. You might visualize your spine as a flexible willow branch, bending gracefully with the breeze.

When you're ready, slowly unwind back to the center, taking a moment to notice the neutral position of your spine. Feel the balance and alignment, the openness in your chest and the grounding of your seat. Take a deep breath in, and on the exhale, gently twist to the left, repeating the same movement. Feel the twist starting from your base, moving upward through your torso, each breath guiding you deeper into the stretch.

As you hold this twist, bring your awareness to any areas of tension or resistance. Imagine sending your breath into these areas, allowing them to soften with each exhale. Feel the stretch along your spine, the engagement of your core, and the opening of your shoulders. Allow yourself to relax into this twist, feeling a sense of release and balance spreading through your body.

As we bring this practice to a close, slowly unwind back to the center. Take a few deep breaths, feeling the balance and alignment in your spine, the sense of ease and openness in your body. Notice if there is a feeling of release, lightness, or maybe a different sensation altogether. When you're ready, gently open your eyes or lift your gaze, carrying with you the balance and calm that this practice has brought. Know that you can return to this gentle spinal twist whenever you need to release tension and realign your body.

How To Do It:

Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. This breathing technique helps to calm the nervous system.

Why It Works:

This breathing technique helps to calm the nervous system.

Guided Practice:

Sit in a comfortable position with your back straight. Close your eyes and start to become aware of your breathing. Feel the air as it flows through your nostrils and down into your lungs. Let yourself notice the natural rhythm of your breath, sensing the calmness that begins to settle with each inhale and exhale.

Start the 4-7-8 breathing technique: inhale through your nose for a count of four, hold the breath for a count of seven, and exhale through your mouth for a count of eight. Repeat this cycle several times, focusing on the rhythm and flow of your breath.

As you continue this breathing pattern, imagine each inhale bringing fresh, calming energy into your body. Visualize this energy as a light, filling your lungs and spreading through your body with each breath. On each exhale, imagine releasing any tension or stress—perhaps a dark cloud dissipating into the air. You might notice familiar feelings or thoughts arising, or perhaps new insights about your breath and how it connects to your emotions. Allow yourself to explore these fully, staying present with the breathing rhythm.

Let this focused breathing help you calm your mind and body. You might see images or patterns that represent relaxation, or feel a sense of peace spreading throughout your body. Notice any shifts in your awareness or insights that come up as you continue this practice. Allow yourself to stay with these sensations, using your breath to guide your focus and calm your mind.

When you feel ready, gently return to your natural breathing rhythm and take a few more deep breaths. Notice how your body feels now—whether there is a sense of calm, clarity, or perhaps a new understanding of your own breathing patterns. Allow yourself to stay with this feeling for a few more moments, enjoying the sense of relaxation. When you are ready, gently open your eyes, carrying this sense of calm and clarity with you into your day.

How To Do It:

Lie down or sit comfortably and slowly bring your awareness to each part of your body, noticing any sensations of tension or relaxation. This helps to increase bodily awareness and reduce stress.

Why It Works:

Body scans alleviate stress by promoting mindfulness and encouraging individuals to focus their attention on different areas of the body, helping them become more aware of physical sensations and tensions they may be holding. This practice fosters relaxation by guiding participants to consciously release tension as they mentally scan each part of their body, promoting a sense of calm and safety. Additionally, body scans help connect the mind and body, allowing individuals to cultivate a deeper understanding of their physical and emotional states, which can further reduce feelings of stress and anxiety.

Guided Practice:

Lie down in a comfortable spot, letting your body relax into the ground beneath you. Close your eyes and take a slow, deep breath. Begin to notice the contact between your body and the surface, feeling the support from head to toe.

Continue by taking a few deep breaths, allowing your body to relax with each exhale. Feel the weight of your body pressing down, noticing the points where you make contact with the surface beneath you. Allow your breath to flow naturally, feeling how it moves through your chest and abdomen, expanding and releasing like gentle waves. Notice the sensation of your breath moving through your body, becoming aware of how it nourishes and energizes you, perhaps inviting a deeper sense of relaxation and calm, or maybe creating a subtle alertness or clarity. Let your awareness settle into this rhythm, gently guiding your focus inward.

Start to bring your attention to your feet, feeling the contact of your feet with the ground or the surface they rest on. Notice the sensations in your toes, the arch of your foot, and your heels. Feel the sensation of your feet on the ground, feeling the contact with the floor, perhaps noticing a sense of stability and grounding, or maybe a feeling of lightness or readiness to move. As you breathe in, imagine sending your breath down into your feet, and as you breathe out, let go of any tension or tightness. You might even visualize roots extending from your feet into the earth, grounding you deeply. Or perhaps, you see your feet as free and unburdened, ready to step forward into something new. Notice if this feeling of grounding or lightness is familiar from other moments in your life.

Allow your attention to drift upwards, scanning through your hips and pelvis. Notice any tightness or ease, any subtle movements or stillness. Sense the subtle tension or relaxation in your hip joints, noticing how these areas support your ability to move or remain still, sensing any shifts in comfort or alignment. As you breathe, see if you can soften any areas of tension, letting your hips settle more deeply into the surface beneath you. Visualize any emotions stored here, perhaps seeing them as colors or shapes. Maybe these shapes are soft and flowing, or sharp and defined, and imagine gently softening or reshaping these forms. Notice if these images bring up any beliefs or familiar patterns, sensing how these might connect to your current state or past experiences, or perhaps to aspirations and dreams for the future.

Shift your focus now to your lower back and abdomen. Notice the gentle rise and fall of your belly with each breath, the soft expansion, and contraction. Feel the sensations in your abdomen, feeling the rise and fall of each breath, and perhaps noticing how this movement creates a sense of rhythm and flow within, or maybe a sense of tension or holding. As you explore this area, allow yourself to be curious about any sensations you might find—perhaps a tightness, a warmth, or a pulsing energy. You might recall a time when a similar sensation was present, noticing any insights or meanings that arise from this connection. Allow yourself to sense what this area of your body might be holding or expressing, whether it’s peace, uncertainty, or something else entirely.

Bring your awareness up to your chest, noticing the rhythm of your heartbeat and the expansion of your lungs. Feel the movement in your ribs with each inhale and exhale, sensing the life force moving through you. Notice the rhythm of your heartbeat, tuning into the gentle pulsing sensation that moves through different parts of your body, perhaps feeling a sense of connection with each beat, or maybe a sense of disconnection or fragmentation. As you focus on this area, allow yourself to feel the vitality and energy present in your chest. Perhaps images of safety, comfort, or openness arise, inviting you to explore what these symbols might mean to you in this moment. Or maybe you feel a sense of constriction or guardedness, noticing if any insights or memories come forward, gently guiding your awareness to deeper understanding.

Finally, direct your attention to your shoulders, neck, and head. Notice any tension or ease in your shoulders, perhaps feeling a desire to let them drop or roll back, releasing any held tension. Observe the sensations in your neck and shoulders, noticing how they carry weight or tension, and perhaps sensing a release as you adjust your posture, or maybe feeling a continued sense of holding or resistance. Feel the muscles in your face, your jaw, and your scalp. Notice any areas of tightness or relaxation, allowing your breath to gently soften these areas. Let yourself notice familiar places in life where you might hold this tension, perhaps at work, in conversation, or while facing a challenge. Allow any meanings or beliefs related to this tension to arise gently, noticing their presence without needing to analyze or change them, or perhaps feeling a sense of curiosity about them.

As you complete this body scan, take a moment to feel your entire body as a whole, sensing how each part is connected to the next, creating a sense of unity and wholeness. Notice if there’s a sense of completeness or wholeness that emerges, not cognitively but as a felt experience—a fullness in your heart, a calmness in your belly, or a stability in your stance, or perhaps a feeling of incompleteness or yearning for something more. When you feel ready, gently bring your awareness back to your breath, taking a few deep, grounding breaths before slowly opening your eyes, or simply staying in this state of awareness for a little longer if that feels right for you.

How To Do It:

Gently bring your attention to your right wrist begin to circle your wrist in one direction, making small, gentle movements. Feel the movement in the joint, the stretch in the muscles, or perhaps a subtle crackling sensation. As you circle your wrist, imagine releasing any tension with each movement, feeling your wrist gently unwinding.

Why It Works:

Wrist releases alleviate stress by relieving tension that accumulates in the wrists and forearms, which can often result from prolonged computer use or repetitive motions. This simple stretch not only promotes increased blood circulation and flexibility but also encourages relaxation throughout the upper body, helping to release overall physical and mental tension.

Guided Practice:

Find a comfortable place where you can sit quietly. Take a few deep breaths, letting your awareness settle into your heart center. Feel into the rhythm of your breath and imagine a gentle warmth spreading from your heart, softening and expanding as you breathe.

Gently bring your attention to your right wrist begin to circle your wrist in one direction, making small, gentle movements. Feel the movement in the joint, the stretch in the muscles, or perhaps a subtle crackling sensation. As you circle your wrist, imagine releasing any tension with each movement, feeling your wrist gently unwinding. Visualize the tension melting away like ice under the sun.

Switch directions, circling your wrist in the opposite direction now. You might notice a different sensation or a deeper stretch in certain areas. Allow yourself to fully explore this movement, feeling the muscles and tendons gently lengthen and release. Imagine your wrist as a river, flowing smoothly without obstruction, allowing any tightness to drift away.

Bring your awareness to your left wrist and repeat the same gentle circling motion. Feel the sensation of the wrist rotating, perhaps noticing areas that feel tighter or more relaxed. Continue to breathe deeply, allowing each exhale to help release any tension. Imagine your wrist becoming more fluid and flexible, like a willow branch bending in the wind.

After a few moments, interlace your fingers and gently stretch your hands forward, feeling a soft pull through your wrists and forearms. Notice the sensation of the stretch, perhaps a gentle pull or a feeling of space opening up in the joints. Allow this stretch to be soft and gentle, focusing on releasing rather than pushing. Imagine any remaining tension melting away, leaving your wrists feeling light and open.

As we bring this practice to a close, release your hands and let them rest in your lap. Feel the lingering sensation in your wrists, a sense of openness or warmth. Take a few deep breaths, noticing how your hands and wrists feel now, perhaps lighter, more relaxed, or a different sensation altogether. When you’re ready, gently open your eyes or lift your gaze, carrying with you the sense of release and relaxation that this practice has provided.

How To Do It:

Tap on specific points on the body, such as the top of your head, your eyebrows, or your chin, while repeating affirmations. EFT (Emotional Freedom Technique) can help reduce stress and anxiety.

Why It Works:

EFT tapping alleviates stress by combining elements of cognitive therapy and exposure therapy with physical tapping on specific acupressure points, helping to release emotional blockages and promote a sense of calm. The rhythmic tapping stimulates the body's energy meridians while simultaneously encouraging mindfulness and focused attention on the stressor, which can reduce the emotional charge associated with it. This dual approach activates the relaxation response, lowers cortisol levels, and facilitates a greater sense of emotional regulation, ultimately leading to decreased stress and anxiety.

Guided Practice:

Find a comfortable position, either seated or standing, and take a few moments to breathe deeply. As you settle, bring your awareness to your body, noticing any areas that feel tense or relaxed. Let your breath be an anchor, steadying you as you prepare for this practice.

Continue by bringing your attention to the top of your head, tapping gently with your fingertips. Feel the sensation of your fingers on your skin, the slight vibration traveling through your scalp. As you tap, repeat silently or aloud a calming phrase like, "I am safe," or “I release tension." move to the point above your eyebrows, continuing the gentle tapping. Notice how your body responds to this rhythmic movement.

Shift your tapping to the side of your eyes, just on the temples. Feel any sensations that arise—perhaps a light tingling or a warming sensation. Continue tapping, now under the eyes, then under the nose, staying mindful of the rhythm. You might notice a feeling of release with each tap, a softening of tension in your face and jaw. Allow yourself to be present with whatever sensations emerge.

Move your tapping to the point just below your lips, above the chin. Feel the gentle pressure of your fingers, the soothing rhythm they create. Repeat your chosen calming phrase, or simply focus on the sensation of the tapping. Shift to the collarbone, tapping gently. Imagine each tap is sending a wave of calm through your body, relaxing your muscles and calming your mind.

Next, bring your tapping to the point under your arms, about a hand's width below your armpit. Feel the rhythm in your body, notice how it resonates. You might begin to feel a deeper sense of calm or notice areas of tension softening. Allow yourself to stay with this sensation, exploring it fully. Continue to breathe deeply, letting each exhale release any remaining tension.

As you finish tapping, bring your hands to rest gently in your lap or over your heart. Notice how your body feels now—perhaps lighter, more relaxed, or a different sensation altogether. Take a few more deep breaths, feeling the sense of calm and release that this practice has brought. When you’re ready, slowly open your eyes or lift your gaze, carrying with you the relaxation and balance you have cultivated.

How To Do It:

Sequentially tense and then relax each muscle group in your body, starting from your feet and working your way up to your head. This helps to release physical tension and reduce stress.

Why It Works:

Progressive Muscle Relaxation (PMR) alleviates stress by systematically tensing and then relaxing different muscle groups, which helps to release physical tension stored in the body. This technique encourages individuals to develop greater awareness of their physical sensations, allowing them to recognize and differentiate between tension and relaxation. By focusing on the process of relaxation and the release of tightness, PMR activates the body's relaxation response, reducing stress levels and promoting an overall sense of calm and well-being..

Guided Practice:

Sit or lie down in a space where you feel supported. Close your eyes gently, feeling the contact points between your body and the surface.

Move your attention up to your lower legs and calves, feeling their weight against the floor or chair. Inhale deeply, tightening the muscles in your calves, holding the tension for a few moments. As you exhale, release the tension fully, allowing your calves to relax completely. Notice the sensations of release, perhaps a gentle warmth or a softening sensation moving through your lower legs. Feel the relaxation spreading, bringing a sense of ease and calm to this area.

Continue moving upward to your thighs and hips. Inhale deeply, squeezing the muscles in your thighs and hips, holding them tight for a moment. As you exhale, let go of all the tension, feeling the muscles soften and relax. Notice how your legs feel now, perhaps a sense of heaviness or a lightness as the tension melts away. Allow the relaxation to deepen, spreading from your hips and thighs into your lower back and abdomen. Feel your body becoming more grounded and relaxed, sinking deeper into your seat or the floor.

Shift your focus to your abdomen and lower back, where many hold tension unconsciously. Inhale deeply, tightening your abdominal muscles and lower back, holding the tension for a few moments. Exhale fully, releasing all tension, feeling the warmth of relaxation spreading through your core. Notice any changes in your breath — perhaps it becomes deeper, more relaxed, or flows more freely. Allow this wave of relaxation to move up into your chest and shoulders, releasing any tightness or stress held there.

Bring your attention to your shoulders, arms, and hands. Inhale deeply, clenching your fists and squeezing your arm muscles tightly, feeling the tension build. Exhale slowly, letting go of all tension, allowing your arms to fall heavy and relaxed by your sides. Feel the sensation of release, perhaps a tingling or warmth moving through your fingers and up to your shoulders. Notice how your shoulders feel now — perhaps they drop a little lower, become softer, or feel lighter as the tension fades away.

Finally, focus on your neck, face, and scalp, areas where stress often accumulates. Inhale deeply, scrunching your face, clenching your jaw, and pulling your shoulders up towards your ears, creating as much tension as possible. Hold for a moment, then exhale deeply, letting all the tension drain away from your face, neck, and shoulders. Feel the release as your facial muscles soften, your jaw unclenches, and your shoulders drop. Notice the sensation of relaxation spreading through your head and scalp, perhaps a gentle tingling, a lightness, or a soothing warmth.

When you feel ready, take a few more deep breaths, allowing your entire body to relax completely. Notice how your body feels now — perhaps a deep sense of relaxation, a feeling of heaviness, or simply more at ease. Gently bring your awareness back to the room, feeling the ground beneath you and the air around you. When you're ready, gently open your eyes, carrying this sense of deep relaxation and peace with you into your day, feeling more centered and calm.

How To Do It:

Take a deep breath in and then exhale with a long, audible sigh. This helps to release pent-up tension and can provide immediate relief from stress.

Why It Works:

Sighing alleviates stress by facilitating a natural release of tension and pent-up emotions, acting as a physiological reset for the body. The audible sound of a sigh, often characterized by a deep exhalation, serves to enhance the relaxation response, signaling to the body that it is safe to let go of stress. This deep exhalation helps to lower cortisol levels while promoting relaxation in the muscles, and it can also act as a mindfulness cue, encouraging individuals to pause and reconnect with their emotions, further reducing feelings of anxiety..

Guided Practice:

Find a place where you can sit or lie comfortably and take a few deep breaths. Feel the support beneath you and imagine your body becoming heavy and relaxed. With each breath, notice if there are areas of your body that feel more settled or more awake.

Invite a sense of stillness as you continue to sit, letting each breath deepen your focus, relaxing your body and quieting your mind. On your next inhale, take a deep breath in through your nose, filling your lungs completely. As you exhale, let out a long, audible sigh through your mouth, releasing any tension you may be holding. Notice the sensation of the sigh — perhaps a soft vibration in your throat, a release in your chest, or a feeling of heaviness leaving your body.

Continue to inhale deeply and audibly sigh out with each exhale, allowing each sigh to be a little deeper, louder, and longer than the last. Feel the relaxation spreading through your body with each sigh, perhaps noticing a lightness in your shoulders or a softening in your abdomen. Stay with these sensations, letting each sigh guide you deeper into relaxation. You might notice any emotions or thoughts that surface — whether it's relief, release, or even resistance. Let them be present, without judgment or the need to change them.

As you continue, imagine the sigh carrying away any tension or stress, like a gentle breeze blowing away leaves. Feel your body softening more with each exhale, becoming more open and relaxed. Notice how your breath and sighs create a rhythm, a calming flow that brings you deeper into a state of ease and peace. Allow this rhythm to ground you, bringing you fully into the present moment.

When you feel ready, return to your natural breathing pattern, taking a few more deep breaths in silence. Notice how your body feels now — perhaps more relaxed, more open, or simply more at peace. Gently open your eyes, carrying this sense of release and relaxation with you into your day, feeling lighter and more refreshed.