1) Yawn And Stretch For 10 Seconds Every Hour - Do a fake yawn if you have to. That will trigger real ones. Say “ahh” as you exhale. Notice how a yawn interrupts your thoughts and feelings. This brings you into the present. Next, stretch really slowly for 10 seconds and ease any tightness in your body.
2) 3 Big Hugs And 3 Big Breaths - Hug someone tight and take big breaths together. Your breathing will help to ground them.
3) Stroke Your Hands - Close your eyes. Take the index finger of your right hand and slowly move it up and down on the outside of your fingers. Once you have mindfully stroked your left hand, swap and let your left hand stroke the fingers of your right hand.
4) Eat A Raisin - Take a raisin and slow down, sense it, savor it and smile between bites. Purposefully slow down. Use all your senses to see it, touch it, smell it, and sense it.
5) Clench Your Fist And Breathe Into Your Fingers - Position your fingers and thumbs facing down. Now clench your fist tightly. Turn your hand over so your fingers and thumbs are facing up and breathe into your fist.
6) S.T.O.P
S = Stand up and breathe. Feel your connection to the earth.
T= Tune in to your body. Lower your gaze. Scan your body and notice physical sensations or emotions. Discharge any unpleasant sensations, emotions or feelings on the out breath. Notice any pleasant ones and let them fill you up on the in breath.
O= Observe. Lift your eyes and take in your surroundings. Observe something in your environment that is pleasant and be grateful for it and its beauty.
P= Possibility. Ask yourself what is possible or what is new or what is a forward step.
7) Mindful Breathing For 1 Minute - Lower your eyes and notice where you feel your breath. Focus on your breath. When your mind wanders, as it will do, just bring your attention back to your breath. You might like to say ‘thinking’ when you notice your thoughts and just gently shepherd your attention back to your breath.
8) Loving- Kindness Meditation - For one minute, repeat ‘May I be happy, may I be well, may I be filled with kindness and peace.’
9) An Aspiration - Just ask yourself this question: What is my heart’s aspiration? Pause for about 20 seconds. Do this a second or third time and write down what comes. Perhaps it is to come from love, or to be kind to yourself or others or to be patient.
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Category(s):Health Psychology
Source material from PsychCentral
