Meditation and Relaxation Guide
Below are some simple meditation and breathing techniques you can incorporate into your day. These help with anxiety and stress and also help to provide a sense of control.
BREATHE
The basic technique is to inhale for a count of 2-4 seconds and exhale for a count of 4-6 seconds.
Focus your attention on a specific object, image, sound or even your breath to free your mind from distractions.
Begin by taking a normal breath and then take a deep breath.
Breathe in slowly through your nose, letting your chest and lower belly expand.
Breathe out slowly through your mouth, pursing your lips and making a swoosh sound.
If your mind wanders, gently redirect your focus back to the counting and breathing.
USE YOUR SENSES
Acknowledge FIVE things you see around you. It could be a pen, a spot on the ceiling, anything in your surroundings.
Acknowledge FOUR things you can touch around you. It could be your hair, a pillow, or the ground under your feet.
Acknowledge THREE things you hear. This could be any external sound. If you can hear your belly rumbling that counts!
Acknowledge TWO things you can smell. Maybe you are in your office and smell pencil, or maybe you are in your bedroom and smell a pillow. If you need to take a brief walk to find a scent you could smell soap in your bathroom, or nature outside.
Acknowledge ONE thing you can taste. What does the inside of your mouth taste like—gum, coffee, or the sandwich from lunch?
LISTEN TO YOUR BODY
Begin by bringing your attention into your body.You can close your eyes if that’s comfortable for you.
You can notice your body seated wherever you’re seated, feeling the weight of your body on the chair, on the floor.
Take a few deep breaths. And as you take a deep breath, bring in more oxygen enlivening the body.
And as you exhale, have a sense of relaxing more deeply.You can notice your feet on the floor, notice the sensations of your feet touching the floor. The weight and pressure, vibration, heat. You can notice your legs against the chair, pressure, pulsing, heaviness, lightness.
Notice your back against the chair. Bring your attention into your stomach area. If your stomach is tense or tight, let it soften. Take a breath.
Notice your hands. Are your hands tense or tight? See if you can allow them to soften.
Notice your arms. Feel any sensation in your arms. Let your shoulders be soft.
Notice your neck and throat. Let them be soft. Relax. Soften your jaw. Let your face and facial muscles be soft.
Then notice your whole body present. Take one more breath. Be aware of your whole body as best you can. Take a breath. And then when you’re ready, you can open your eyes.