Sit or stand in a comfortable position
Inhale allowing abdominal area to expand, counting to 4.
Exhale allowing abdominal area to deflate, counting to 4.
Repeat for a total of 5 cycles.
Body Scanning:
Sit or stand in a comfortable position.
Do 2 cycles of above breathing exercise.
Scan your body to find a tense spot and relax it, as much as possible. (i.e. forehead, shoulders, neck, jaw).
Slowly drop your chin to your chest, hold to the count of 5.
Slowly roll head to right (right ear to shoulder), hold to the count of 5.
Slowly roll head to left (left ear shoulder), hold to the count of 5.
Slowly return head to upright position and recall a pleasant memory, thought, feeling or image for as long as you want.
Do 1 cycle of the above breathing exercise and return to your activity.
Focusing on an image:
Imagine a scene that you find relaxing and peaceful (lying on a quiet beach, feeling the warmth of the sun on your body, listening to the waves gently lapping at the shore).
See the colors in your scene, hear the sounds, feel the air, sun, etc, smell the smells.
As you hold this scene, relax and breathe deeply and slowly.
Return to your activity when you are ready.
Stopping to smell the roses:
Pick out one enjoyable, peaceful or beautiful aspect of your environment (i.e. someone's smile, a sunset, the moon, a tree, sound, or personal object).
Focus on the object and admire it for a few moments.
Relax and breathe deeply and slowly.
Return to your activity when you are ready.
