Calming Moments

Some suggestions for taking a quick break from the stress and chaos. 

Box Breathing

You can draw the box in front of you with your hand as you proceed.

1.     Breathe in for a count of 4.

2.     Hold your breath for a count of 4.

3.     Breathe out for a count of 4.

4.     Hold for a count of 4.

5.     Repeat

5 Senses

Concentrate on your surroundings and name:

            5 things you can see

            4 things you can feel

            3 things you hear

            2 things you smell

            1 thing you taste

Breath of Joy

Do the three inhales relatively quickly, followed by the “ha!”

1.     Inhale 1/3 of the way to filling up your lungs, lifting your arms to the level of your waist.

2.     Inhale another 1/3, lifting your arms in front of you to the level of your shoulders.

3.     Inhale the last 1/3, filling up your lungs as you raise your arms overhead.

4.     Exhale with a loud “ha!” while swinging your arms down.

Rainbow Meditation

Look around you and find, in order, things that are red, orange, yellow, green, blue, and then purple.

SLOW Down

Soften your face muscles

Lower your shoulders

Open your chest and belly with breath

Wilt, or loosen, your fingers.

Three Breaths Gratitude

Take three deep breaths and say what each breath is for.  For example,

1.     First breath is for letting go of what we don’t need right now

2.     Second breath is for awareness of this moment right now

3.     Third breath is for the loved ones and community who sustain us.

3-2-1 Contact

Notice 3 places where your body makes contact with itself or the world around you.

Walking Meditation

Choose a safe place to walk.  Slow down and really focus on your movements.  Lift your foot, step forward, place your foot on the ground feeling it touch the earth. Repeat with the other foot.  Lift, step, place.  Go as slowly as possible.

Tara Brach’s RAIN Technique

Recognize what is happening (roots of understanding)
Allow life to be just as it is (grounds of love)
Investigate with gentle attention (deepens understanding)
Nurture (awakens love)
After the RAIN (realizing freedom from narrow identity)

Body Scan

Find a comfortable position.  Take a few deep breaths.  Bring awareness to your feet.  Recognize sensations and try to breath through any tension or pain.  Continue this practice with each area of your body, gradually moving up through your feet until you reach the top of your head.

Alternate Nasal Breathing

1.     Exhale completely. Use your right thumb to close your right nostril.

2.     Inhale through your left nostril and then close the left nostril with your fingers.

3.     Open the right nostril and exhale through this side.

4.     Inhale through the right nostril and then close this nostril.

5.     Open the left nostril and exhale through the left side.

6.     Repeat for a few minutes. 

Mindful Eating Exercise

This exercise is often done with a raisin but can be done with almost any bites of food.  Hold the raisin in your hand.  Sit and look at it, really look at it, turning it over and over. Smell it. Touch it. Bite. Chew. How does it taste? How does it feel in your mouth?  How does it change? How does it feel to swallow?

4-7-8 Breathing

1.     Inhale for 4 seconds

2.     Hold the breath for 7 seconds

3.     Exhale for 8 seconds. 

4.     Repeat

Tension and Release

Tightly tense your fists as hard as you can without hurting yourself.  Hold this for 8 seconds while breathing.  Release.  You may try this with any major muscle group, from facial muscles to shoulders to abdominal muscles to legs and arms.  Repeat until that area feels relaxed.

Relaxing Stretches

Consider some gentle stretches or yoga poses, such as child’s pose, cat’s pose, warrior stance, etc.

Creative Visualization

Imagine a scene that is safe, calm, and relaxing for you—beach, forest, warm bath or shower.  Picture the scene in great detail while slowing your breath and releasing tension in your muscles. Notice what you hear, smell, taste and how your body feels. When you feel ready to leave, take your time and gradually open your eyes and return your mind to the present.

“Dance it Out”

Play a catchy song and move around energetically.  Vary your moves and rhythm. 

Centering Prayer or Meditation

Say the words of a favorite prayer or meditation, quote or mantra.  Sometimes saying it more than once is helpful.  Examples include the Lord’s Prayer, the Sh’ma, recitations from the Qu’ran, a Buddhist metta meditation. Also consider poems or lyrics to favorite song.