How To Do It:

Stand comfortably and begin swinging your arms forward and back in a relaxed, rhythmic motion. Coordinate this movement with your breath, inhaling as your arms swing forward and exhaling as they swing back. Focus on the sensation of movement and the rhythm of your breath.

Why It Works:

Swinging your arms helps to release built-up tension and restore a sense of rhythm and flow in your body, which can counteract the rigidity and fear associated with feeling threatened.

Guided Practice:

Stand comfortably with your arms at your sides. Close your eyes and take a few natural breaths, feeling the air as it moves in and out of your body. Notice the sensation of your arms resting by your sides, the weight of them, and the gentle pull of gravity.

Begin to gently swing your arms back and forth, matching the movement to your breath. Inhale as your arms swing back, exhale as they swing forward. Feel the rhythm of the movement and the breath coming together, creating a flowing, harmonious motion. Notice how this feels in your body—perhaps a lightness in your arms, a soothing rhythm in your breath, or a sense of flow.

As you continue, imagine the swinging arms as a way to release any stagnant energy or emotions. Visualize any tension or stress being carried out with each exhale, leaving your body with the forward swing of your arms. You might notice familiar feelings or thoughts arising, or perhaps new insights about the connection between breath and movement. Allow yourself to explore these fully, staying present with the swinging.

Allow this simple, rhythmic movement to guide you toward a sense of balance and calm. Perhaps you feel a sense of relaxation, clarity, or a new awareness of your own breath and body. Notice any insights or realizations that come up as you continue with the swinging.

When you feel ready, gently let the swinging come to a stop and take a few more deep breaths, allowing your body to relax into stillness. Notice how your body feels now—whether there is a sense of calm, flow, or perhaps a renewed connection to your own breath. Allow yourself to stay with this feeling for a few more moments, enjoying the sensation of rhythm and release. When you are ready, gently open your eyes, carrying this sense of balance and calm with you into your day.

How To Do It:

Sit comfortably and begin gently tapping your legs with your hands, starting from your thighs and moving down to your calves. Focus on the rhythm and sensation of the tapping. You can alternate between faster and slower taps.

Why It Works:

Leg tapping can help to release tension and bring awareness back to your body, grounding you and reducing the intensity of the threat response. It also helps redirect nervous energy into a controlled, calming action.

Guided Practice:

Take a comfortable position and close your eyes if that feels good. Take a few deep breaths, allowing your shoulders to relax away from your ears.

With your fingers, start tapping gently along the length of your leg, starting from the thigh and moving down to the calf. Feel the rhythm of your taps, the sensation of your skin and muscles responding. Notice if there is a sense of awakening in the muscles, a gentle vibration spreading through your leg.

As you continue to tap, focus on the rhythm and the sensation it creates. Perhaps you feel a tingling sensation or a warm energy spreading from your thigh to your calf. Allow each tap to become a source of relaxation, releasing any tension or tightness in your leg. You might imagine each tap sending a ripple of calm through your body, soothing and relaxing each muscle.

Switch to your left leg, repeating the same gentle tapping motion. Feel the sensation of your fingers on your skin, the slight pressure and release with each tap. Notice if there are any areas that feel tighter or more relaxed, and allow yourself to explore these sensations. Imagine your fingers as gentle rain tapping on the surface of a calm lake, creating soft ripples of relaxation.

Continue this tapping, alternating between both legs, finding a rhythm that feels soothing and calming. Notice the sensation of the muscles relaxing, the blood flowing more freely, the tension melting away. Allow yourself to fully engage with the rhythm, letting each tap guide you deeper into a state of relaxation. Perhaps you visualize a gentle flow of energy moving through your legs, refreshing and rejuvenating each cell.

As we near the end of this practice, gradually slow the tapping until your hands come to rest on your thighs. Feel the lingering sensations in your legs—the warmth, the relaxation, the sense of release. Take a few deep breaths, allowing your body to settle into this state of calm. Notice if there is a sense of lightness or peace in your legs, or maybe a different sensation altogether.

When you're ready, gently open your eyes or lift your gaze, carrying with you the relaxation and calm that this practice has brought. Feel the support of the chair beneath you, the ground under your feet, and the energy flowing freely through your body. Know that you can return to this simple, grounding practice whenever you need to relax and rejuvenate.

How To Do It:

Close your eyes and imagine yourself in a place where you feel completely safe and secure. Focus on every detail of this place, from the colors to the sounds and smells.

Why It Works:

Visualizing a safe space helps to calm the mind and reduce anxiety by creating a mental escape from perceived threats.

Guided Practice:

Find a comfortable position, either seated or standing, and take a few moments to breathe deeply. As you settle, bring your awareness to your body, noticing any areas that feel tense or relaxed. Let your breath be an anchor, steadying you as you prepare for this practice.

Close your eyes and imagine a place where you feel completely safe and at peace. This could be a real place you know, or a space that you create in your mind. Visualize this safe space in as much detail as you can, noticing the colors, shapes, and textures around you. Feel the safety and comfort of this place, allowing it to fill you with a sense of peace.

Notice the sensations in your body as you visualize this space — perhaps a soft warmth in your chest, a gentle relaxation in your shoulders, or a feeling of grounding in your feet. Stay with these sensations, letting the visualization deepen your sense of calm. You might notice a feeling of being held or supported, a sense of lightness or even a soft, calming energy surrounding you. Allow these feelings to permeate your entire being, reinforcing the sense of safety and comfort.

Spend some time exploring this safe space in your mind, noticing what feelings or thoughts arise as you do. You may find yourself feeling more relaxed, more centered, or even more open to exploring deeper feelings. Let the visualization guide you deeper into this state of peace and safety, allowing any emotions or insights to surface naturally. Feel the space holding you gently, supporting you in your process of inner exploration.

When you feel ready, gently bring your awareness back to your breath, taking a few deep breaths to ground yourself in the present moment. Notice how your body feels now — perhaps more at peace, more relaxed, or simply more aware of this inner sanctuary you have created. Gently open your eyes, carrying this sense of safety and calm with you into your day, feeling more connected to your inner sense of peace and comfort.

How To Do It:

Take a soft object like a stress ball or even just your fists and squeeze it tightly for a few seconds, then release. Repeat this action several times while focusing on your breath.

Why It Works:

Squeezing and releasing helps to channel the fight-or-flight energy into a physical action, which can reduce the intensity of the threat response and bring a sense of physical and emotional relief.

Guided Practice:

Find a quiet place where you can sit comfortably and take a few deep breaths. Allow yourself to become aware of the gentle rise and fall of your belly as you breathe.

Now, with your hands interlaced in front of you, gently squeeze them together. Feel the tension building in your hands and forearms, the muscles engaging with each squeeze. Hold the pressure for a moment, noticing the sensations that arise—perhaps a sense of strength or a subtle warmth spreading through your hands. As you exhale, slowly release the squeeze, allowing your hands to soften. Feel the contrast between the tension and the relaxation, the flow of energy shifting within you.

Repeat this motion, squeezing your hands together once more. Notice how your fingers and palms feel as they press together, the slight resistance or the firm connection. As you hold the squeeze, take a deep breath in, feeling your chest expand, your body grounded. With each exhale, release the pressure in your hands, imagining any stress or tension melting away like ice under the sun. Allow yourself to explore these sensations fully, being present with each movement.

Continue this pattern, finding a rhythm that feels soothing and natural. You might notice a sense of energy building with each squeeze, a warmth spreading through your forearms, or perhaps a feeling of calm settling in. Imagine that with each squeeze, you are gathering any tension, and with each release, you are letting it go, freeing your hands and your body. Perhaps an image arises of holding onto a handful of sand and then letting it flow through your fingers, releasing any tightness or worry.

Now, bring your awareness to your breath as you continue squeezing and releasing. With each inhale, gather your energy, and with each exhale, imagine sending a wave of relaxation through your body. Notice how your breath and your movements become synchronized, creating a flowing rhythm that calms your mind and relaxes your muscles. You might feel a gentle tingling or a sense of lightness spreading from your hands up into your arms and shoulders.

As you continue, allow the squeezing to become softer and more gentle. Notice the subtle shifts in sensation as you lessen the pressure, how your hands and forearms feel. Allow yourself to fully relax into this lighter touch, feeling the energy flow freely without resistance. Perhaps you sense a connection between your hands and your heart, a flow of warmth or compassion extending through your entire being.

As we bring this practice to a close, gently rest your hands in your lap or by your sides. Feel the lingering sensations in your hands and arms, the warmth, the relaxation, the sense of release. Take a few deep breaths, grounding yourself back into the present moment. Notice if there is a feeling of lightness or openness in your body, or maybe a different sensation altogether. When you're ready, gently open your eyes or lift your gaze, carrying with you the sense of calm and relaxation that this practice has provided.

How To Do It:

Sit quietly and close your eyes. Imagine a protective shield surrounding you, made of light or energy. Visualize this shield as strong and impenetrable, keeping out anything that feels threatening while allowing in calm and peace.

Why It Works:

Visualization can create a psychological sense of safety, helping to reduce the intensity of the threat response and allowing you to feel more secure in your environment.

Guided Practice:

Sit or stand in a position that feels secure and supported. Close your eyes if it feels right, and begin to notice the sensation of your body in space. Feel the ground beneath your feet or the chair supporting you, sensing your connection to this safe, stable point.

As you settle into a comfortable position, begin by closing your eyes and taking a few deep, grounding breaths. With each inhale, notice the air filling your lungs, and with each exhale, allow any tension to soften from your body. Perhaps you feel a sense of unease or tension somewhere in your body, or maybe there’s a desire for protection or safety. Let yourself be fully present with whatever is arising, without needing to change anything right now.
When you’re ready, begin to imagine a soft, glowing light starting to form around your body. It may start at your heart center or a place that feels safe and grounded within you. Slowly, with each breath, allow this light to grow and expand, creating a gentle shield around you. Perhaps this light takes on a particular color—a deep blue, a golden hue, or something else entirely. Notice how this light surrounds you, offering a layer of protection, soft yet strong. It can keep out anything that feels overwhelming or threatening, while still allowing warmth and calm to stay with you.
As this shield forms, imagine it becoming more solid, more protective, yet still permeable to all that supports your well-being. Perhaps you feel the boundaries of this shield as soft and flexible, or maybe they feel firm and unyielding—whatever feels right for you in this moment. Notice if there’s a shift in your body as this protective layer strengthens around you. You might feel safer, more grounded, or perhaps there’s a sense of calm beginning to settle in. Allow this shield to be your boundary, keeping anything harmful outside while nurturing peace within.
As you continue to breathe, visualize this shield adapting to any threats or discomforts that arise. If you sense tension, anxiety, or fear, imagine the shield absorbing those feelings, dissolving them before they can reach you. Maybe you picture the shield expanding as you breathe, or perhaps it radiates energy outward, creating more space between you and anything that feels harmful. Trust that this protective barrier is here to support you, softening any sense of threat while keeping you safe and centered.
When you feel ready, allow the image of the shield to remain with you, knowing it can always be called upon when needed. Slowly begin to bring your awareness back to the space around you, keeping a connection to the sense of safety and protection you've created. Notice how you feel - perhaps more grounded or calm, or perhaps there’s a lightness in your body. Take one more deep breath, allowing the shield to continue protecting you as you open your eyes and return fully to the present.

How To Do It:

Stretch your arms out wide to the sides as you inhale deeply, then bring them back together in front of your body as you exhale. Repeat several times.

Why It Works:

Arm stretching with coordinated breath helps to release tension and promote relaxation, counteracting the feeling of being threatened.

Guided Practice:

Sit or stand comfortably and take a few deep breaths, feeling the weight of your body supported by the ground. As you breathe, notice any sensations of tightness or discomfort. Imagine your breath moving into these areas, creating space and softness.

Slowly raise your arms above your head, stretching them toward the ceiling. As you stretch, take a deep breath in, feeling your lungs expand. Notice the sensation of the stretch — perhaps a gentle pull in your sides, a lengthening in your spine, or a soft tension in your shoulders.

On the exhale, slowly lower your arms back down to your sides, releasing the breath and any tension you may be holding. Feel the relaxation spread through your body as you release, perhaps noticing a softening in your shoulders or a lightness in your arms. Continue this cycle of stretching and breathing, moving with your breath. With each inhale, imagine drawing in fresh energy, filling your body with vitality. With each exhale, imagine releasing any stress or fatigue, letting it flow out of your body.

Stay with these sensations, feeling how each stretch and breath brings a sense of renewal. Notice if any emotions or thoughts come up as you move — perhaps a feeling of expansion, a sense of letting go, or a deeper awareness of your breath. Let these experiences unfold naturally, without trying to change them. Feel the rhythm of your movement and breath, as they work together to create a sense of balance and flow in your body.

When you feel ready, bring your arms back down to your sides, taking a few deep breaths to settle into stillness. Notice how your body feels now — perhaps more relaxed, more open, or simply more aware of your breath and posture. Gently open your eyes, carrying this sense of vitality and balance with you into your day, feeling more connected to your breath and your body's natural rhythm.

How To Do It:

Sit comfortably and take a deep breath in through your nose. As you exhale, open your mouth wide, stick out your tongue, and roar like a lion, forcefully expelling the air. Repeat several times.

Why It Works:

Lion’s Breath helps release pent-up tension and aggression in a controlled way, allowing you to expel the energy associated with feeling threatened. The exaggerated exhalation and facial expression can also help you feel more empowered.

Guided Practice:

Sit or kneel comfortably, finding a position where you feel stable. Close your eyes and begin to notice the rhythm of your breath. Feel the air moving through your nostrils and into your lungs, and notice the natural movements in your throat and chest.

On your next inhale, open your mouth wide, stretch your tongue down toward your chin, and exhale forcefully with a “ha” sound. Feel the breath moving out with intensity, as if releasing any pent-up energy or emotion. Notice how your body responds—perhaps a warmth spreading through your chest, a tingling in your throat, or a sense of openness in your jaw.

As you continue with lion’s breath, imagine each exhale as a powerful release of emotions or stress. Visualize yourself as a roaring lion, strong and fearless, letting go of any fears or doubts with each exhale. Notice if any images, patterns, or beliefs come up as you practice—perhaps familiar feelings of anger, courage, or determination. Allow yourself to explore these fully, using the breath to deepen your awareness.

Let yourself feel what it’s like to express yourself so openly and forcefully. Perhaps you notice a sense of empowerment, a release of tension, or a newfound clarity about your inner strength. Allow yourself to stay with these sensations, embracing the power of your voice and breath.

When you feel ready, return to a normal breathing rhythm and take a few moments to notice how your body feels. Perhaps there is a sense of vibrancy, empowerment, or a renewed sense of freedom in your expression. Allow yourself to stay with this feeling, enjoying the release and the power of your breath. When you are ready, gently open your eyes, carrying this sense of courage and clarity into your day.

How To Do It:

Sit or stand comfortably and take a deep breath. As you exhale, produce a low, steady tone or hum, feeling the vibration in your chest and throat. Continue for several minutes, allowing the sound to resonate through your body.

Why It Works:

Vocal toning creates vibrations that can help to soothe the nervous system and release the emotional charge associated with feeling threatened. The resonance of the sound can foster a sense of calm and control.

Guided Practice:

Sit comfortably with your back straight and your feet on the ground. Close your eyes if that feels comfortable, and start to notice the sensation of your breath moving through your body. Feel the vibration in your throat as you breathe, tuning into the resonance and sound within you.

Now, choose a vowel sound—“a,” “e,” “i,” “o,” or “u”—and on your next exhale, gently begin to tone this sound, letting it resonate in your throat and chest. Notice the vibration of the sound as it leaves your mouth, feeling it reverberate through your body.

As you continue to tone, allow the sound to move through different parts of your body. Imagine sending the vibrations to areas that feel tight or tense—perhaps your shoulders, your back, or your legs. Notice how the sound interacts with these areas, maybe bringing a sense of release or a softening of tension. Allow yourself to stay with the sound, exploring the sensations it creates.

Visualize the sound waves as they travel through your body, perhaps cleansing any areas of blockages or bringing new energy to places that feel stagnant. Notice any images, patterns, or beliefs that come up as you continue to tone—perhaps familiar feelings of constriction or new insights about your own ability to heal through sound. Allow yourself to explore these fully, staying present with the vibrations.

When you feel ready, gradually let the sound fade, returning to the natural rhythm of your breath. Notice how your body feels now—whether there is a sense of lightness, relaxation, or perhaps a new understanding of your inner energy. Allow yourself to stay with this feeling for a few more moments, enjoying the aftereffects of the vocal toning. When you are ready, gently open your eyes, carrying this sense of vibrational healing with you into your day.

How To Do It:

Stand with your feet hip-width apart and knees slightly bent. Imagine roots growing from the soles of your feet deep into the earth. Feel the connection with the ground and the strength it gives you. Hold this posture for a few minutes while taking slow, deep breaths.

Why It Works:

The rooting posture helps to ground you in the present moment and reinforce your connection to the earth, which can increase feelings of stability and reduce the sense of being threatened.

Guided Practice:

Stand in a position that feels strong and balanced, feet firmly planted on the ground. Close your eyes softly, if it feels comfortable, and bring your awareness to your feet, noticing the sensation of connection to the earth. Sense the stability and strength in your legs, allowing yourself to feel rooted and secure in this space.

Imagine that with each inhale, you are drawing strength and stability up from the earth through your feet and into your body. Visualize roots growing from your feet, deep into the ground, anchoring you firmly. Feel the solidity and strength of these roots, grounding you in place.

As you continue to breathe, imagine these roots spreading wider and deeper, connecting you more firmly to the earth. You might see images of a strong, sturdy tree, feel a familiar sense of stability, or notice new insights about your own grounding. Allow yourself to explore these sensations fully, staying present with the rooting.

Allow yourself to feel what it’s like to be so deeply connected to the earth. Perhaps you feel a sense of calm, strength, or a renewed connection to your own inner stability. Notice any beliefs or patterns about grounding that arise, allowing them to deepen your awareness.

When you feel ready, gently bring your awareness back to your breath and the feeling of your feet on the ground. Notice how your body feels now—whether there is a sense of calm, stability, or perhaps a deeper connection to the earth beneath you. Allow yourself to stay with this feeling for a few moments, enjoying the sensation of being deeply rooted. When you are ready, gently open your eyes, carrying this sense of grounding and connection with you into your day.

How To Do It:

Stand up and use your hand to 'draw' an imaginary boundary around your body. As you move your hand, visualize a protective barrier forming around you, keeping out anything that feels threatening. Breathe deeply as you complete the circle.

Why It Works:

Drawing an imaginary boundary can help create a mental and emotional sense of safety, reinforcing your personal space and reducing feelings of vulnerability.

Guided Practice:

Take a moment to settle into a comfortable position. Close your eyes if it feels right, and let your breath flow naturally. Feel the ground beneath you and imagine that with each breath, you are drawing strength and stability up from the earth.

Feel the air on your skin, the ground beneath your feet, the openness that surrounds you. With your right hand, slowly begin to trace a line in the air in front of you, as if you are drawing a boundary or circle around your body. Feel the movement in your arm and shoulder, the sensation of your hand moving through the space.

As you draw this imaginary boundary, imagine it as a protective barrier, a space that is yours alone. Perhaps you visualize it as a soft, glowing light or a gentle wall of energy that feels warm and comforting. Allow your hand to move slowly and deliberately, tracing the boundary with intention. Feel a sense of safety and security within this space, knowing it is a place where you can be fully yourself, free from external pressures or distractions.

Switch to using your left hand, continuing to trace the boundary around you. Notice how this movement feels different—perhaps a new stretch in your arm or a different sensation in your shoulder. Imagine your boundary becoming more defined, more solid with each pass. You might visualize it as a gentle barrier of flowing water or a soft, protective mist. Allow yourself to feel the presence of this boundary, strong yet flexible, a source of comfort and strength.

Bring both hands together now, tracing the boundary on either side of you, feeling the full range of movement in your arms and shoulders. Notice the sensation of your muscles engaging, the energy moving through your body as you draw. As you continue, imagine this boundary as a dynamic, living space that adapts to your needs—a boundary that protects but also allows connection and flow. Feel the balance between strength and openness, containment, and expansion.

As you complete this practice, bring your hands to your heart or rest them by your sides. Feel the energy of the boundary you have created, the space that is uniquely yours. Take a few deep breaths, anchoring yourself within this protected space. Notice if there is a sense of calm, clarity, or empowerment, or perhaps a different feeling altogether. Allow yourself to rest in the safety of your boundary, knowing that you can carry this sense of protection and peace with you.

As we close this practice, take a moment to feel the ground beneath you, the air around you, and the boundary you’ve drawn. Notice how your body feels within this space—perhaps lighter, more open, or a different sensation. When you're ready, gently open your eyes or lift your gaze, bringing with you the sense of safety and presence that this practice has cultivated. Know that you can return to this space whenever you need to feel grounded, protected, and centered.

How To Do It:

Stand facing a wall, place your hands flat against it, and push as hard as you can for a few seconds. After pushing, release the pressure and let your arms hang loosely by your sides. Take a few deep breaths.

Why It Works:

This exercise allows you to physically channel the energy and adrenaline that accompany feelings of threat, helping to release the built-up tension and create a sense of relief.

Guided Practice:

Find a comfortable position where you can stand new a wall. Take a few moments to connect with your breath, noticing its natural rhythm.

Place your hands on the wall and feel the temperature of the wall under your hands, the solid surface providing a sense of grounding and stability. Begin to gently press your palms into the wall, feeling your muscles engage. Notice the sensation of your chest expanding, your arms and shoulders strengthening as you press.

As you continue to push, focus on your breath, taking a deep inhale through your nose. Feel the energy building in your body, the strength in your arms and chest. With each exhale, imagine releasing any tension or stress, allowing your body to remain firm but relaxed. You might visualize yourself pushing away any stress or negativity, creating space for calm and strength.

Maintain this gentle pressure, noticing how your body responds. Perhaps you feel a sense of power and stability, or maybe a warmth spreading through your arms and shoulders. Allow yourself to stay with these sensations, exploring the balance between effort and ease. Imagine the wall as a partner in this practice, offering resistance but also support.

As you hold the push, bring your awareness to your feet, feeling them firmly planted on the ground. Notice the connection between your feet and the earth, the stability it provides. With each breath, feel the energy flowing up from your feet, through your legs, and into your arms. Perhaps an image comes to mind of a tree with deep roots, strong and grounded.

When you’re ready, slowly release the pressure, letting your arms relax by your sides. Feel the sensations in your body—the strength in your muscles, the warmth in your chest, the calm in your mind. Take a few deep breaths, allowing your body to relax into this newfound space. Notice if there is a feeling of lightness or relief, or maybe something else entirely.

As we bring this practice to a close, gently step away from the wall and stand tall. Feel the support of the ground beneath you, the openness in your chest and shoulders. Take a moment to acknowledge the strength and resilience within you, carrying this sense of empowerment and calm with you as you continue your day. When you're ready, open your eyes or lift your gaze, feeling grounded and strong.

How To Do It:

Stand or sit comfortably. Inhale deeply, and as you exhale, gently twist your torso to one side. Inhale as you return to the center, then exhale and twist to the other side. Repeat several times.

Why It Works:

Twisting movements can help to release tension in the spine and abdominal area, where stress often accumulates. This exercise also encourages flexibility and mobility, helping to reduce the rigidity that accompanies feelings of threat.

Guided Practice:

Stand or sit in a comfortable position, feeling the weight of your body balanced evenly. Close your eyes gently, and begin to notice the sensation of your spine and torso. Feel the natural alignment of your body, the way your muscles support your posture.

Start by gently twisting your torso to the right, then to the left, letting your arms swing naturally with the movement. Feel the stretch and rotation in your spine, noticing any areas of tightness or resistance.

As you continue twisting, imagine each movement as a way to release any tension or stuck energy in your body. Visualize this energy unwinding with each twist, creating more space and freedom. You might notice familiar patterns or beliefs about flexibility and movement, or discover new insights about where you hold tension. Allow yourself to stay with these sensations, exploring them fully.

Let this physical act of twisting help you feel more open and flexible in both body and mind. Perhaps you feel a sense of release, a new awareness of your own flexibility, or a deeper understanding of your own movement patterns. Notice any insights or realizations that come up as you continue with the twists.

When you feel ready, bring the twisting to a gentle stop and take a few more deep breaths, feeling the stillness in your body. Notice how your body feels now—whether there is a sense of relaxation, openness, or perhaps a renewed connection to your own flexibility. Allow yourself to stay with this feeling for a few moments, enjoying the sensation of release and ease in your spine.

Let yourself notice the space you’ve created within with each twist. Perhaps you feel a greater sense of emotional or mental flexibility, an ability to "twist and turn" with life's challenges. Notice any feelings of resilience or adaptability that arise. When you are ready, gently open your eyes, carrying this sense of openness and flexibility with you into your day.

How To Do It:

Stand with your feet shoulder-width apart. Begin by stomping your feet firmly on the ground, alternating between left and right. As you stomp, focus on the sensation of your feet connecting with the ground and the power in your legs.

Why It Works:

Stomping can help discharge the adrenaline and energy that build up when you feel threatened, grounding you and helping to reassert a sense of control and stability.

Guided Practice:

Stand comfortably with your feet hip-width apart, feeling the ground beneath you. Close your eyes gently and take a moment to tune into your body, noticing the sensation of your weight pressing into the earth. Feel the firmness of the ground under your feet and allow yourself to connect with this sense of groundedness, sensing any feelings of stability or presence.

Start to gently lift one foot and stomp it down firmly on the ground. Repeat with the other foot, alternating in a steady rhythm. Notice the sensations of the stomp—perhaps a firmness, a vibration through your body, or a sense of connection to the earth.

As you continue to stomp, imagine each step as a way to ground yourself more deeply. Visualize roots growing from your feet into the earth with each stomp, anchoring you firmly to the ground. You might notice familiar feelings of stability or new insights about your own connection to the earth. Allow yourself to explore these fully, staying present with each grounding step.

Let this grounding stomp deepen your connection to the earth and your body. Perhaps you feel a sense of strength, stability, or a renewed awareness of your own physical presence. Notice any insights or realizations that come up as you continue with the stomping.

When you feel ready, let the stomping gradually come to a stop and take a few more deep breaths, feeling the ground beneath you. Notice how your body feels now—whether there is a sense of grounding, strength, or perhaps a deeper connection to the earth. Allow yourself to stay with this feeling for a few more moments, enjoying the sensation of being grounded and strong. When you are ready, gently open your eyes, carrying this sense of grounding and stability with you into your day.

How To Do It:

Stand up and shake your entire body vigorously, starting with your hands and arms, then your torso, and finally your legs and feet. Allow the shaking to loosen up your muscles and release any tension. Do this for a minute or two.

Why It Works:

Shaking is a natural way to release stress and tension from the body, helping to calm the nervous system and reduce the physical symptoms of feeling threatened.

Guided Practice:

Find a space where you can stand comfortably and move freely. Close your eyes if it feels right, and begin to notice the sensation of your feet on the ground and your body’s natural sway. Feel the energy in your limbs and the readiness in your muscles.

Feel the ground firmly beneath you, supporting your weight take a deep breath, and as you exhale, begin to shake your hands and wrists gently. Notice the sensation in your hands as they begin to move, the way the skin and muscles react to the motion.

Gradually increase the shaking, letting it move up through your arms to your shoulders. Let your body be loose, allowing the shaking to spread through your torso, legs, and feet. Feel the vibrations moving through your entire body, the dynamic energy of the shaking, and how different parts of your body respond. Continue to shake, exploring different rhythms and intensities, noticing how the movement feels in your muscles and joints.

As you shake, stay present with the physical sensations. Observe the way your breath changes, perhaps becoming more rapid or deep. Feel the movement of your skin and the inner vibrations that arise. Let go of any thoughts or judgments, allowing your body to move freely and naturally, staying with the experience of shaking.

When you feel ready, begin to slow the shaking, gradually allowing your body to come to stillness. Stand quietly, taking a few deep breaths. Notice any sensations in your body now—perhaps a tingling or a sense of lightness. Take a few moments to be present with whatever you feel, then gently bring your awareness back to the room around you.

How To Do It:

Sit or stand with your spine straight. Slowly roll your head in a circular motion, first to the right and then to the left. Make sure to move gently and avoid any jerky motions. Breathe deeply as you do this.

Why It Works:

Neck rolls help to release tension in the neck and shoulders, areas that commonly tighten when feeling threatened. This exercise promotes relaxation and helps ease the physical symptoms of stress.

Guided Practice:

Find a place where you can sit or lie comfortably and take a few deep breaths. Feel the support beneath you and imagine your body becoming heavy and relaxed.

With your shoulders relaxed and your spine straight, gently continue to drop your chin towards your chest. Feel the stretch in the back of your neck, the gentle pull as the muscles lengthen. Take a deep breath in, and as you exhale, allow your neck to soften into this stretch. Notice if there's a sensation of release, a softening of tension, or maybe something else.

Begin to slowly roll your head to the right, letting your ear move toward your shoulder. Feel the stretch along the side of your neck, the gentle lengthening of the muscles. Allow your head to hang heavy, and breathe into the sensation. You might visualize your neck as a soft, flexible branch bending gently in the wind.

Continue to roll your head back, feeling the front of your neck gently stretch. Be mindful not to strain, keeping the movement slow and controlled. Notice any areas that feel tight or tense, and with each exhale, allow them to release a little more. Imagine a soft wave of relaxation moving through your neck and shoulders, soothing and calming.

Roll your head to the left, bringing your ear towards your shoulder. Feel the stretch deepen along the opposite side of your neck, noticing any sensations that arise. Allow yourself to stay with these sensations, exploring them fully without judgment. Imagine your breath flowing into these tight areas, gently loosening and releasing any tension.

Complete the circle by bringing your chin back to your chest, and then slowly lift your head to a neutral position. Feel the balance and alignment in your neck and spine, the sense of ease and openness. Take a few deep breaths, noticing the sensations in your neck and shoulders, perhaps a lightness or a gentle warmth. Allow this feeling of release and relaxation to flow through your entire body.

As we bring this practice to a close, take a moment to notice how your neck and shoulders feel now. Perhaps there's a sense of freedom or fluidity, or maybe a different sensation altogether. When you're ready, gently open your eyes or lift your gaze, carrying with you the sense of calm and relaxation that this practice has brought. Know that you can use this gentle neck roll to release tension and find ease whenever you need it.

How To Do It:

Sit in a chair or on the floor and gently rock your body back and forth or side to side. Focus on the soothing rhythm of the motion, allowing it to calm your mind and body.

Why It Works:

Rocking is a natural self-soothing motion that can help calm the nervous system, providing comfort and reducing the intensity of the threat response.

Guided Practice:

Find a comfortable seated position, allowing your body to feel supported. Close your eyes softly and take a moment to notice the sensation of your body against the chair or floor. Feel the gentle rise and fall of your breath, the subtle sway of your body as it finds its balance.

With each breath, bring a deeper relaxation to your body and peace to your mind. Gently start to rock your body back and forth, finding a slow, soothing rhythm that feels comfortable to you. Feel the gentle motion of your body, the way it sways from side to side or back and forth, like a calm wave lapping against the shore. Notice the sensations of movement — perhaps a soft rocking in your hips, a gentle sway in your shoulders, or a comforting rhythm in your body.

Continue this rocking motion, allowing yourself to find a rhythm that feels natural and soothing. Imagine that with each gentle sway, you are rocking yourself into a state of calm and relaxation. Feel the movement as a form of self-soothing, a way to comfort yourself in moments of stress or tension. Notice if any emotions or thoughts arise — perhaps a sense of safety, a feeling of comfort, or even a memory of being rocked as a child. Allow these experiences to be present, without needing to change them.

Visualize the rocking motion as a way to cradle yourself, offering support and care to your own body and mind. Feel how this movement connects you to your own sense of comfort and nurturing, a reminder of your ability to care for yourself. Notice if any images, beliefs, or insights arise as you continue to rock — perhaps a sense of inner peace, a feeling of self-compassion, or a memory of being cared for. Allow these experiences to deepen your practice, connecting you more fully to your own capacity for self-care and soothing.

When you feel ready, gently bring your rocking motion to a stop, taking a few deep breaths to settle into stillness. Notice how your body feels now — perhaps more relaxed, more nurtured, or simply more at ease. Gently open your eyes, carrying this sense of self-soothing and comfort with you into your day, feeling more attuned to your own needs and the ability to meet them.

How To Do It:

Stand or sit and scan your body for areas that feel tense or 'armored' in response to feeling threatened. Focus on these areas and consciously relax them while taking slow, deep breaths. Imagine any tightness melting away.

Why It Works:

This exercise helps release the physical 'armor' your body creates when you feel threatened, which can ease both physical and emotional tension, promoting a sense of relaxation and safety.

Guided Practice:

Find a comfortable standing or seated position, feeling your body supported by the ground or chair beneath you. Close your eyes and take a moment to notice any areas of tension or tightness in your body. Feel the sensation of your skin against your clothes, the way your muscles hold or release.

Invite a sense of stillness as you continue to sit, letting each breath deepen your focus, relaxing your body and quieting your mind. Bring your attention to any areas of your body where you might be holding tension, imagining that this tension is like a suit of armor, protecting you but also weighing you down. As you inhale, visualize this armor becoming heavier and tighter, feeling the constriction in your muscles.

On your exhale, imagine releasing this armor, feeling it loosen and fall away from your body. Continue this visualization with each breath, inhaling and feeling the weight and tightness of the armor, exhaling and feeling it fall away piece by piece. Notice the sensations in your body as you release this tension — perhaps a softening in your shoulders, a relaxation in your jaw, or a gentle release in your back. Stay with these sensations, allowing the visualization to deepen your connection to your body’s need for relaxation and release.

Imagine that as you release each piece of armor, you are also releasing old patterns, beliefs, or emotions that no longer serve you. Feel the freedom that comes with each release, the lightness and ease that takes its place. Notice if any feelings, thoughts, or images arise — perhaps a sense of relief, a feeling of freedom, or a memory of being unburdened. Allow these experiences to deepen your practice, connecting you more fully to your own capacity for letting go.

When you feel ready, take a few more deep breaths, feeling your body completely free of armor and tension. Notice how your body feels now — perhaps lighter, more relaxed, or simply more at peace. Gently bring your awareness back to the room, feeling the ground beneath you and the air around you. When you're ready, gently open your eyes, carrying this sense of release and freedom with you into your day, feeling more empowered and unencumbered by old tensions.

How To Do It:

Sit or stand comfortably and perform a deep yawn. Repeat several times, allowing your body to fully relax with each yawn.

Why It Works:

Yawning helps release tension in the body and promotes relaxation, which can alleviate the feeling of being threatened.

Guided Practice:

Find a comfortable place where you can sit quietly. Take a few deep breaths, letting your awareness settle into your heart center. Feel into the rhythm of your breath and imagine a gentle warmth spreading from your heart, softening and expanding as you breathe.

Invite yourself to notice how each breath brings a sense of relaxation and clarity. Intentionally create a deep yawn, opening your mouth wide and stretching your jaw. Notice the sensation of the yawn — perhaps a stretch in your face and throat, a widening in your chest, or a release of tension in your body.

As you continue yawning, let each yawn become deeper and more relaxed, allowing your body to fully engage in the stretch. Feel the release that comes with each yawn, perhaps noticing a sense of relief, a relaxation spreading through your shoulders and neck, or a lightness in your head. Stay with these sensations, letting each yawn guide you deeper into relaxation. Notice if any feelings or memories emerge as you yawn — perhaps a sense of fatigue releasing, a feeling of ease, or even a sense of vulnerability. Allow these experiences to be present, without needing to analyze or change them.

Imagine each yawn as a wave of relaxation flowing through your body, helping to release any tension or stress. Feel your body softening with each wave, becoming more open and relaxed. Notice how the yawns bring a sense of refreshment, a clearing of your mind, and a softening of your body. Allow yourself to fully engage in this simple act of yawning, feeling how it naturally brings calm and clarity.

When you feel ready, gently close your mouth and return to normal breathing, taking a few deep breaths to settle into stillness. Notice how your body feels now — perhaps more relaxed, more open, or simply more aware of your breath and body. Gently open your eyes, carrying this sense of relaxation and ease with you into your day, feeling more refreshed and present.