Mindfulness Resources

1. Name 5 things you see.
2. 4 things you feel.
3. 3 sounds you hear.
4. 2 things you smell.
5. 1 thing you taste.

1. Breathe in for 4.
2. Hold for 4.
3. Breathe out for 4.
4. Pause for 4.
5. Repeat. If holding feels uncomfortable, just make the out-breath longer.

1. Notice what you’re thinking and feeling.
2. Gather your attention on the breath.
3. Widen it to your whole body and the room.

1. Picture leaves floating down a gentle stream.
2. Place each thought on a leaf and let it drift away.
3. Got caught up? That’s normal. Just start again.

1. Pick 15 minutes at the same time each day.
2. Write your worries down then.
3. If one pops up earlier, note “save for later” and carry on.

• Dim lights, screens away.
• One calming thing: shower, stretch, or read.
• Write tomorrow’s to-dos on paper.

1. Feel the bed holding you up.
2. Let your head, back and legs get heavy.
3. Breathe out a little longer than you breathe in.

1. “This is a hard moment.”
2. “I’m not alone. Others feel this too.”
3. Hand on heart: “What do I need to hear right now?”

Place a hand on your heart or cheek, or give yourself a gentle hug. Stay for a few slow breaths.

Take a slow breath in and ask, “What does wise mind say?” Breathe out and listen for the quiet answer.

• Observe: notice without reacting.
• Describe: “I notice tightness in my chest.”
• Participate: throw yourself into the moment.

Pick one task, like making tea or washing dishes. Do only that, with all your senses. When your mind wanders, come back.