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Instructions: Slowly and deliberately read the script below. If you'd like, you can read the exercise's purpose before starting. Instructions are not read audibly in brackets []. Focusing on the five senses in the present moment helps you feel more centered and grounded. There are five different senses. Exercise: Place both feet on the ground and your hands in your lap and sit quietly. Allow yourself to sink into the chair and feel at ease. You can close your eyes or keep them open and concentrate on something in the room if you like. Take note of your breath, including the inhalation, exhale, and space in between. Concentrate on inhaling deeply and exhaling quickly to relieve stress. Mindfulness Moment in 5 Senses in 4-5 Minutes Recognize your body's current state. For roughly 30 seconds, we'll bring awareness to each of our five senses, observing how each is stimulated at the time. Begin with your senses. Take note of the sounds in your immediate environment. [Take a ...

Instructions: Slowly and deliberately read the script below. If you'd like, you can read the exercise's purpose before starting. Instructions are not read audibly in brackets []. The goal of this activity is to practice self-compassion. Self-compassion is a skill that must be learned, practiced, and actively practiced. Exercise in Self-Compassion Place both feet on the ground and your hands in your lap and sit quietly. Allow yourself to sink into the chair and feel at ease. You can close your eyes or keep them open and concentrate on something in the room if you like. Focus on your breathing. [Take a moment to pause.]] A moment of self-compassion is a moment of mindfulness. Bring your consciousness and attention to a loved one who is going through a difficult time. Consider how you feel about that individual and how much you care about them. Consider engulfing this person in that sensation. [Take a moment to pause.]] Extend your wish for this person to have less anxiety and mor...

Instructions: Slowly and deliberately read the script below. If you'd like, you can read the exercise's purpose before starting. Instructions are not read audibly in brackets []. The goal of a body scan is to focus your attention on each area of your body in turn, starting with your head and continuing down to your toes. You look for tension in each part of your body and then work on relaxing those muscles. This exercise helps you become more aware of your body's tension spots while also teaching you how to relax them. Sit calmly with both feet on the ground and hands in your lap for this body scan exercise. Allow yourself to sink into the chair and feel at ease. Intentionally scan your body. Photo by  nicollazzi xiong  from  Pexels You can close your eyes or keep them open and concentrate on something in the room if you like. Take note of your breath, including the inhalation, exhale, and space in between. Concentrate on inhaling deeply and exhaling quickly to relieve st...

The following script should be read slowly and deliberately. If you'd like, you can read the exercise's purpose before starting. Instructions are not read audibly in brackets []. This practice can be used to stay focused before the start of a class, before an exam to feel less nervous, or at any other moment during the day. It's simply a technique of becoming more aware of your body and its surroundings, your breath, and your ability to relax. Our muscles relax as our breathing slows and becomes more rhythmic, and our thinking relaxes as well. Sit calmly with both feet on the ground and hands in your lap for this breathing exercise. Allow yourself to sink into the chair and feel at ease. The act of breathing is an excellent example of mindfulness. Photo by  Alexy Almond  from  Pexels You can close your eyes or keep them open and concentrate on something in the room if you like. Begin to pay attention to your breath as it enters your body via your nose and goes to your lun...

"There are a few things to know before we begin," says the meditator. • Nothing will happen to you • You will not float away • You will not imagine anything will happen to you You will not be able to stop your mind, have any mystical or miraculous experiences, or solve all of life's problems in a few moments of stillness. There are no right or incorrect ways to practice; all you have to do is sit and breathe. Expect nothing but to sit and breathe during this session. Help People Understand Posture Before Meditation • Posture is crucial because you want to be comfortable and aware • Please sit in a chair; there is no need to sit on the floor and cross your legs • Keep your back slightly straight • Shoulders relaxed Hands on knees or in lap • Feet flat on floor • Eyes closed or slightly open, mouth open or closed • Breathing through nose or mouth, whatever is most comfortable Meditation for Beginners "As we begin the meditation, I will now guide us." • While you s...

 This breathing awareness relaxation script can help you focus on each step of a breath while you take calm, deep breaths. Let us get this party started. Breathe in this way throughout the duration of this breathing awareness exercise: Inhale four times, hold for three, then exhale five times. Here's how it works: Inhale...2....3....4....5... hold...2...3....exhale...2....3....4....5... Inhale...2....3....4....5... hold...2...3....exhale...2....3....4....5... Inhale...2....3....4....5... hold...2...3....exhale...2....3....4....5... Inhale...2....3....4....5... hold...2...3....exhale...2....3....4....5... Breathe slowly and steadily. Breathing Awareness Relaxation Script (FREE) I'll focus your breathing awareness to various stages of the breath while you are breathing gently. Concentrate entirely on each of the stages I've mentioned. First, pay attention to how your air enters your nostrils. Observe how the breath feels on your nostrils each time you take a breath in. Feel t...