Take a deep breath in through your nose, allowing your lungs to fill completely. Exhale slowly through your mouth. Repeat this deep breathing pattern for two minutes. Deep breathing helps activate the body's relaxation response.
Tense and then slowly release each muscle group, starting from your toes and working your way up to your head. Pay attention to the sensation of tension leaving your body.
Focus your attention on your breath. Inhale deeply, feeling the air entering your nostrils and expanding your chest. Exhale slowly, paying attention to the sensation of breath leaving your body. Continue this mindful breathing for two minutes.
Sit or stand comfortably. Feel the connection between your body and the ground. Take a moment to notice the sensation of your feet on the floor. This simple grounding exercise can help bring your attention to the present moment.
Close your eyes and imagine a peaceful scene, such as a serene beach or a quiet forest. Picture the details, colors, and textures. Visualization can transport your mind to a more calming place.
Inhale slowly, counting to four. Hold your breath for a count of four. Exhale completely, counting to four. Pause for another count of four. Repeat this counting breath technique for two minutes to promote relaxation.
Find a quiet space, sit comfortably, and close your eyes. Focus on your breath or a calming mantra for two minutes. If your mind wanders, gently bring your attention back to your breath or mantra.
Inhale the scent of a calming essential oil, such as lavender or chamomile. You can use an essential oil diffuser or simply place a few drops on a tissue. Aromatherapy has been shown to have relaxation benefits.