How To Do It:

Cross your arms over your chest, placing your hands on your shoulders. Tap your shoulders alternately with your hands, keeping a steady, rhythmic pace. Focus on your breathing as you tap.

Why It Works:

The Butterfly Hug helps soothe the nervous system and provides a sense of comfort and safety, making it a great tool for reducing the physical intensity of fear.

Guided Practice:

Sit comfortably and cross your arms over your chest, with your hands resting on your shoulders. Close your eyes and take a few deep breaths, feeling the gentle weight of your hands. Notice any sensations of comfort or security.

Now, gently tap your hands in an alternating rhythm, like the wings of a butterfly. Feel the light, rhythmic taps against your body, noticing the soothing sensation it creates. Take a few deep breaths, allowing each exhale to bring a sense of calm and grounding.

As you continue tapping, focus on the sensation of your hands against your body. Perhaps there is a sense of comfort or warmth, or maybe a feeling of connection and self-soothing. Allow yourself to explore whatever sensations or feelings arise, welcoming them without judgment. You might notice images or memories that come to mind, perhaps related to feelings of safety, comfort, or even challenge.

Stay with the rhythm of the tapping, noticing how it affects your body and mind. Perhaps you feel a deepening sense of relaxation or a gentle release of tension, or maybe just a sense of being present with yourself. Allow yourself to be with whatever arises, exploring the practice with curiosity. Allow this simple act of self-soothing to connect you to moments in your life when you needed comfort or grounding.

When you feel ready, gradually slow the tapping and let your hands rest gently on your upper arms. Notice how your body feels now—whether there is a sense of calm, peace, or perhaps something else entirely. Allow yourself to stay in this space for a few more breaths, enjoying the stillness. When you are ready, gently bring your awareness back to the room, opening your eyes and carrying this sense of self-compassion with you.

How To Do It:

Imagine yourself in a place where you feel completely safe and at ease. Visualize every detail of this place, including sights, sounds, and smells. Focus on the sense of safety this place provides.

Why It Works:

Guided imagery helps create a mental escape to a safe space, which can reduce feelings of fear and anxiety.

Guided Practice:

Sit or lie comfortably, close your eyes gently and take a few deep breaths, inhaling through your nose and exhaling through your mouth. With each breath, feel yourself becoming more grounded and present in this moment. Allow any tension in your body to soften and release, feeling a wave of relaxation flowing from your head to your toes.

Now, bring your awareness to your breath, noticing its natural rhythm. Imagine that with each inhale, you are drawing in a sense of calm and peace, and with each exhale, you are releasing any stress or tension. As you continue to breathe deeply and rhythmically, begin to visualize a place where you feel completely safe and at peace. This could be a real place you’ve been to before, or it could be a place that exists only in your imagination.

Allow the image of this safe place to come into focus in your mind. Notice the details of this place—the colors, the shapes, the textures. Perhaps it’s a quiet beach with soft, golden sand and the gentle sound of waves lapping at the shore. Or maybe it’s a peaceful forest with tall, majestic trees and dappled sunlight filtering through the leaves. Take a moment to really see this place in your mind’s eye, noticing every detail.

As you continue to explore this safe place, begin to notice the sounds around you. Perhaps you hear the rustling of leaves in the breeze, the soft chirping of birds, or the rhythmic sound of water flowing nearby. Allow yourself to fully immerse in these sounds, letting them soothe and calm your mind. Feel the air on your skin—is it warm and comforting, or cool and refreshing? Notice how your body feels in this safe place, perhaps a sense of lightness or ease spreading through you.

Take a few more deep breaths, allowing yourself to sink deeper into this feeling of safety and peace. Imagine that with each inhale, you are drawing in the calming energy of this place, and with each exhale, you are releasing any lingering tension or worry. Feel your body becoming more relaxed, more at ease, as you continue to breathe deeply and rhythmically. Allow yourself to rest in this safe place, feeling completely at home and at peace.

As you continue to relax, you may notice other sensations arising. Perhaps there is a gentle warmth spreading through your body, or a sense of gentle, nurturing support beneath you. Feel free to explore these sensations, letting them guide you deeper into a state of relaxation and calm. You might even imagine yourself lying down in this place, feeling the earth supporting you, the sky above watching over you.

Spend a few moments here, savoring the peace and tranquility of this safe place. Know that this is a space you can return to whenever you need to feel calm, grounded, and safe. Take a moment to express gratitude for this place, for the peace it brings you, and for the opportunity to rest here. Feel a deep sense of contentment and safety, knowing that this place is always available to you, whenever you need it.

As we begin to bring this practice to a close, take a few more deep breaths, gently bringing your awareness back to the room around you. Feel the support beneath you, the air on your skin, the sounds around you. When you're ready, gently wiggle your fingers and toes, feeling yourself coming back to the present moment. Slowly open your eyes, carrying with you the sense of peace and safety from your safe place, knowing that you can return there whenever you need to.

How To Do It:

Close your eyes and imagine breathing in a calming color, like blue or green. Visualize this color filling your body as you inhale. As you exhale, imagine breathing out a dark or chaotic color, representing fear or anxiety. Repeat this cycle, focusing on the calming color filling your entire body.

Why It Works:

Visualization combined with deep breathing can help shift your mental and emotional state, using color as a symbolic tool to replace fear with calmness and safety.

Guided Practice:

Sit comfortably and close your eyes. Take a few deep breaths, noticing areas of tightness or tension in your body.

Imagine breathing in a color that represents calmness or positivity to you. Visualize this color filling your lungs and spreading throughout your body with each inhale. Notice any sensations this color might bring—perhaps a warmth, a cooling effect, or something entirely different.

As you exhale, imagine releasing any tension or negativity, visualizing it as a different color leaving your body. Perhaps you see a darker shade leaving with your breath, or maybe the color is bright and light, representing a release. Allow yourself to be fully present with this exchange of colors, noticing how each breath changes the way you feel. You might notice a shift in your energy, or perhaps you feel the same as before—simply observe without judgment.

Continue to breathe in your chosen color, feeling it fill you with each inhale, and exhaling any color that represents something you'd like to let go of. Notice if the colors change over time, becoming lighter, darker, or shifting hues altogether. Stay with this visualization, exploring what each color might symbolize for you and how it affects your awareness. Let this practice guide you in how you handle stress or joy in your daily life, noticing any insights that arise.

When you feel ready, allow the visualization to fade and bring your attention back to your natural breath. Notice how your body feels now—whether there is a sense of balance, neutrality, or perhaps something else. Take a few more breaths, simply being with whatever is present. When you are ready, gently open your eyes, carrying any insights or feelings with you into your day.

How To Do It:

Sit comfortably and strike a singing bowl lightly with a mallet. As the sound resonates, focus on the vibration and tone. You can also move the mallet around the edge of the bowl to sustain the vibration.

Why It Works:

The deep, resonant vibrations from a singing bowl can help to harmonize your body’s energy and calm the mind, providing a soothing effect that counteracts the physical symptoms of fear.

Guided Practice:

Sit comfortably with a singing bowl in front of you. Close your eyes and take a few deep breaths, tuning into the stillness around you. Imagine the sound waves from the bowl moving through your body, perhaps creating a sense of calm, relaxation, or maybe tension. Notice any sensations that arise, without needing to strike the bowl just yet.

Gently strike the singing bowl with the mallet and listen closely to the sound it produces. Notice the vibrations that fill the room, feeling how they move through the air and into your body. Perhaps you sense these vibrations in your chest, your fingertips, or even the soles of your feet.

As you continue to listen, focus on the different tones and layers within the sound. Notice how the vibrations create a sense of resonance or dissonance within you. Allow yourself to explore these sensations—perhaps a deepening calm, a subtle unease, or something else entirely. Imagine these vibrations moving through your body, gently massaging areas of tension or bringing awareness to areas that feel tight or blocked.

Visualize the sound waves as cleansing energy, moving through your body and clearing away any stagnant emotions or thoughts. Perhaps you notice a familiar feeling or belief that surfaces, only to be dissolved by the sound. Allow yourself to stay with this experience, noticing any insights or realizations that come up. You might feel a sense of renewal, a new perspective, or simply a deeper awareness of your inner state.

When the sound fades, bring your awareness back to your breath. Notice how your body feels now—whether there is a sense of lightness, relaxation, or perhaps a new understanding of your inner landscape. Allow yourself to stay with this feeling for a few more moments, enjoying the aftereffects of the sound. When you are ready, gently open your eyes, carrying this sense of resonance and clarity with you into your day.

How To Do It:

Find a quiet, safe space to walk slowly. As you walk, focus on the sensation of your feet touching the ground with each step. With each step, mentally repeat affirmations like 'I am safe' or 'I am grounded.' Pay attention to how the earth supports you with each step.

Why It Works:

This exercise combines physical movement with grounding affirmations, helping to reinforce a sense of safety and stability, which can counteract the feelings of fear.

Guided Practice:

Find a safe space where you can walk slowly and comfortably. Stand still and close your eyes, taking a few deep breaths. Bring your awareness to your feet, feeling the ground beneath them. Notice any sensations of safety or fear.

Now, start walking slowly and mindfully, paying attention to each step. Feel the ground beneath your feet, the way your weight shifts from one foot to the other. Notice the sensations in your feet and legs — perhaps a firmness, a steadiness, or a sense of grounding.

As you continue walking, imagine a protective bubble surrounding you, keeping you safe and secure. Feel this bubble shielding you from any harm or negative energy, providing a sense of comfort and safety. Notice how your body responds to this feeling of protection — perhaps a relaxation in your shoulders, a deepening of your breath, or a softening in your stride. Stay with these sensations, allowing the walking meditation to deepen your sense of safety and security.

Visualize each step as a way to strengthen your sense of grounding and presence, connecting you more deeply to the earth and the present moment. Feel the stability of your steps, the confidence in your movements. Notice if any feelings, thoughts, or images arise — perhaps a sense of calm, a feeling of strength, or even a memory of feeling safe and protected. Allow these experiences to deepen your practice, connecting you more fully to your own sense of safety and stability.

When you feel ready, gently slow your walking pace to a stop, taking a few more deep breaths to ground yourself in the present moment. Notice how your body feels now — perhaps more grounded, more secure, or simply more at ease. Gently open your eyes, carrying this sense of safety and stability with you into your day, feeling more confident and protected in your movements.

How To Do It:

Gently stroke your arms or shoulders, focusing on the sensation of touch to bring a sense of calm and reassurance.

Why It Works:

Soothing touch provides comfort and reassurance, helping to reduce the physical and emotional symptoms of fear.

Guided Practice:

Sit comfortably and place your hands gently on your chest or belly. Close your eyes and take a few deep breaths, feeling the temperature of your hands. Notice any sensations, without moving your hands just yet.

Now place your hands on your body and feel the touch of your hands as they rest on your body, noticing any feelings the sensation of the touch brings. Begin to take slow, deep breaths, allowing each exhale to bring a sense of relaxation and calm. Notice how your body responds to the touch—perhaps a softening in your chest, a warmth spreading, or simply a heightened awareness of the contact.

Continue to breathe deeply, focusing on the sensation of your hands on your body. Perhaps you feel a sense of comfort, safety, or maybe a gentle reassurance from this touch. Allow yourself to explore these sensations fully, noticing any emotions or thoughts that come up. You might also notice images or memories associated with self-soothing, allowing them to arise without judgment.

As you stay with this practice, imagine the warmth of your hands spreading through your body, offering comfort and support wherever it's needed. Perhaps you feel a gentle relaxation moving from your chest to your shoulders and back, or maybe a sense of peace settling over you. Allow yourself to remain present with these sensations, exploring what this self-soothing touch means for you.

When you feel ready, gently release your hands and let them rest in your lap. Take a moment to notice how your body feels now—whether there is a sense of calm, warmth, or perhaps something else. Allow yourself to remain in this state for a few more breaths, enjoying the stillness. When you are ready, gently open your eyes, carrying this sense of self-compassion with you into your day.

How To Do It:

Take a large piece of paper and some crayons or markers. While standing, use your non-dominant hand to draw on the paper, allowing your body to move as you draw. Let the movement be spontaneous, focusing on expressing your emotions through the motion of your hand and body.

Why It Works:

This exercise engages both the body and the creative mind, helping to release fear through physical expression. The act of drawing with movement can help discharge nervous energy and bring the mind back to a more centered state.

Guided Practice:

Stand comfortably with a large piece of paper and markers in front of you. Close your eyes and take a few deep breaths, bringing your awareness to your body.

Notice if you are standing tall and balanced, feeling your connection with the ground. Now, imagine that your body is a paintbrush, and with each movement, you are painting on a large canvas around you. Start with slow, sweeping motions of your arms, feeling the space your body creates as it moves. Notice the sensations—perhaps a stretching, a flowing, or a lightness in your limbs.

As you continue, allow your whole body to participate in this dynamic drawing. Feel the movements as they flow from one to the next, creating a continuous line of energy. You might see images or colors in your mind as you move, or feel familiar patterns of expression emerging. Notice any insights or realizations that arise about your own creativity or freedom of movement. Allow yourself to explore these sensations fully, staying present with the drawing.

Visualize each movement as an expression of your inner world, painting your emotions, thoughts, and feelings onto the canvas of space around you. Feel what it's like to express yourself freely—perhaps experiencing joy, release, or deeper connection to your body. Stay with these feelings, using the dynamic movements to explore and express yourself.

When you feel ready, bring your movements to a gentle stop and take a few more deep breaths, allowing your body to come back to stillness. Notice how your body feels now—whether there is a sense of calm, creativity, or perhaps a renewed connection to your own expressive potential. Allow yourself to stay with this feeling for a few more moments, enjoying the sensation of artistic freedom. When you are ready, gently open your eyes, carrying this sense of creative expression with you into your day.

How To Do It:

Stand in a space where you can move freely. Begin by shaking your entire body vigorously for 30 seconds, then suddenly freeze in place. Hold the freeze for a few seconds, then slowly release into a relaxed posture. Repeat this cycle a few times.

Why It Works:

Alternating between dynamic movement and stillness helps to regulate the nervous system by releasing excess energy and promoting a sense of control, which can be empowering when feeling scared.

Guided Practice:

Stand comfortably in a space where you can move freely. Close your eyes and take a few deep breaths, bringing your awareness to your body. Imagine shaking your body gently and then freezing in place. Notice any sensations of release or tension.

Start to gently shake your body, beginning with your hands and arms, then moving to your shoulders, torso, and legs. Let the shaking grow in intensity, feeling each muscle loosen and relax. Notice the sensations—perhaps a tingling, a lightness, or a warmth spreading through your body.

As you shake, imagine any tension, stress, or negative energy being released with each movement. Visualize this energy as dust or dark smoke being shaken off your body, dispersing into the air. You might notice images or patterns associated with this release, or feel new insights about where you hold tension. Allow yourself to stay with these sensations, exploring them fully.

After a minute or two, suddenly stop and freeze in place. Feel the stillness in your body, the contrast between the movement and the pause. Notice how your body feels—perhaps a sense of calm, relief, or a new awareness of your own energy. Stay with this stillness, using it to deepen your awareness of your body and mind.

When you feel ready, gently return to a neutral standing position and take a few more deep breaths. Notice how your body feels now—whether there is a sense of relaxation, energy, or perhaps a new connection to your body’s rhythms. Allow yourself to stay with this feeling for a few more moments, enjoying the sensation of release and renewal. When you are ready, gently open your eyes, carrying this sense of lightness and awareness with you into your day.

How To Do It:

Stand facing a wall with your hands against it. Step one foot back and press your heel into the ground, feeling the stretch in your calf. As you hold the stretch, take deep, slow breaths, focusing on the sensation in your calf and your breath.

Why It Works:

Stretching the calf muscles while focusing on deep breathing helps to release physical tension that can accumulate during a fear response, particularly in the legs, which are often primed for the 'fight or flight' reaction.

Guided Practice:

Stand with your feet hip-width apart, and place one foot slightly behind you. Close your eyes and take a few deep breaths, bringing your awareness to your calves. Notice any sensations of stretch or tension.

Now bend the front knee, keeping the heel of the back leg on the ground and feel the stretch in your calf muscle. Notice the sensations—perhaps a gentle pull, a stretching in the muscle, or a sense of tension releasing.

As you hold the stretch, focus on your breath, inhaling deeply and exhaling slowly. With each breath, visualize the breath traveling down to the calf, soothing and relaxing the muscle. You might see images of calm or feel familiar sensations of stretch and release. Allow yourself to explore these sensations fully, staying present with the breath and stretch.

Let focused stretching help release tension and bring calm. Perhaps you feel a sense of relaxation, a lightness in your legs, or a new awareness of your body’s capacity for release. Notice any beliefs or patterns that arise, allowing them to gently shift.

When you feel ready, switch legs and repeat the stretch on the other side. Notice how your body feels now—whether there is a sense of ease, flexibility, or perhaps a renewed connection to your own ability to release tension. Allow yourself to stay with this feeling for a few moments, enjoying the sensation of relaxation. When you are ready, gently open your eyes, carrying this sense of calm and flexibility with you into your day.

How To Do It:

Stand with your feet hip-width apart and begin to shake your body, starting with your hands and arms, then moving to your legs, torso, and head. Allow your entire body to vibrate and release tension, shaking off the energy of fear. Do this for a minute or two.

Why It Works:

This dynamic movement helps to discharge the excess energy and adrenaline that build up when you’re frightened, helping to reset the nervous system and bring a sense of calm and release.

Guided Practice:

Stand comfortably with your feet hip-width apart. Close your eyes and take a few deep breaths, bringing your awareness to your body. Imagine shaking off any tension or stress, like shaking water off your hands. Notice any sensations of release or relief.

Start to shake your entire body, beginning gently with your hands and arms, then your shoulders, torso, hips, and legs. Allow the shaking to grow in intensity, feeling each muscle loosen and release tension. Notice how your body responds—perhaps a tingling sensation, a rush of warmth, or a sense of energy moving through you.

As you continue to shake, imagine any stress, tension, or negative energy being released with each movement. Visualize these energies as dust or smoke being shaken off and dissolving into the air. You might see familiar images or patterns of stress leaving your body, or feel new insights about how you hold tension. Allow yourself to stay with these sensations, exploring them fully.

When you feel ready, begin to slow the shaking until you come to a complete stop. Feel the stillness in your body now, the contrast between movement and pause. Notice any sensations of calm, relief, or newfound lightness. Allow yourself to fully let go—perhaps experiencing a sense of freedom or renewal.

When you are ready, take a few deep breaths, bringing your body back to a place of stillness and awareness. Notice how your body feels now—whether there is a sense of relaxation, energy, or perhaps a deeper connection to your own body’s rhythm. Allow yourself to stay with this feeling for a few moments, enjoying the sensation of release. When you are ready, gently open your eyes, carrying this sense of release and freedom with you into your day.

How To Do It:

Lie on your back with your knees bent and feet flat on the floor. Allow your knees to fall toward each other, and relax your lower back. Begin to gently lift your pelvis off the ground and lower it slowly, encouraging your body to tremor or shake slightly as you do so. Let the tremors spread through your body naturally.

Why It Works:

This exercise leverages the body’s natural tremoring response, which is a way to release pent-up tension and trauma, helping to calm the nervous system after experiencing fear.

Guided Practice:

Lie down in a comfortable position with your knees bent. Close your eyes and take a few deep breaths, bringing your awareness to your spine.

Feel the ground beneath you, supporting every part of your back and spine gently begin to engage in neurogenic tremoring by allowing your body to shake or tremble naturally, starting from your legs and moving up through your spine.

As you allow the tremors to move through your body, stay present with the sensations. Notice the subtle movements and vibrations, the way your muscles might twitch or release tension. Reflect on where in your life this feeling of release or spontaneous movement is familiar—moments of letting go, emotional release, or even moments of intense emotion. Allow any images, memories, or patterns to emerge without judgment.

Allow any beliefs or meanings connected to these tremors to arise naturally. Feel the contrast between holding tension and allowing it to shake free—one might feel tight and rigid, while the other feels fluid and dynamic. Continue to tremor, observing how your body responds to this process of self-regulation and release.

When the tremors begin to subside, take a few deep breaths and bring your focus back to the ground beneath you. Notice any sensations in your body after the tremoring—whether they are related to relaxation, energy, or something else. Allow yourself to remain with these sensations for as long as you need. When you’re ready, gently bring your awareness back to the room, feeling steady and aware of your surroundings.

How To Do It:

Gargle with water for 30 seconds to a minute. Make sure you do this in a way that creates a strong vibration in your throat.

Why It Works:

Gargling stimulates the vagus nerve, which helps activate the parasympathetic nervous system, promoting relaxation and reducing the fight-or-flight response associated with fear.

Guided Practice:

Sit comfortably with a glass of water nearby. Close your eyes and take a few deep breaths, bringing your awareness to your throat. Imagine the sensation of a gentle gargle vibrating through your body. Notice any sensations of relaxation or calm.

Take a sip of water, but instead of swallowing, begin to gargle gently. Feel the vibrations in your throat as you gargle, noticing how this simple action activates sensations throughout your body.

As you continue to gargle, focus on the vibrations. Notice how they might travel from your throat down to your chest, or perhaps up to your head. Allow yourself to be present with these sensations, feeling the gentle massage of the vibrations against your throat and the stimulation it brings to your vagus nerve. You might notice a sense of relaxation beginning to spread, or perhaps a calming of your breath and heartbeat.

Imagine these vibrations reaching areas of tension or stress in your body. Visualize the vibrations gently loosening any tightness, helping to release stored emotions or stress. Notice any familiar feelings or insights that arise as you continue this practice—perhaps there is a memory that comes up, or a belief that surfaces. Allow yourself to explore these without judgment.

When you feel ready, stop gargling and swallow the water, taking a few more deep breaths. Notice how your body feels now—whether there is a sense of calm, ease, or perhaps a new awareness of your own internal state. Allow yourself to remain in this relaxed state for a few more moments, enjoying the sensation of calm. When you are ready, gently open your eyes, carrying this sense of relaxation and awareness with you into your day.

How To Do It:

Lie down comfortably and mentally scan your body from head to toe, focusing on each part and imagining it feeling safe and relaxed.

Why It Works:

This practice helps bring awareness and relaxation to every part of your body, reinforcing a sense of safety and reducing fear.

Guided Practice:

Lie down in a comfortable position. Close your eyes and take a few deep breaths, bringing your awareness to your body. Imagine scanning your body from head to toe, focusing on areas that feel safe and relaxed. Notice any sensations of comfort or tension.

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How To Do It:

Stand with your feet shoulder-width apart, and gently sway from side to side in a slow, rhythmic motion. Coordinate your swaying with slow, deep breaths.

Why It Works:

The rhythmic movement combined with deep breathing can help soothe the nervous system, creating a sense of safety and reducing the physical symptoms of fear.

Guided Practice:

Stand comfortably with your feet hip-width apart. Close your eyes and take a few deep breaths, bringing your awareness to your body. Imagine gently swaying with your breath, like a tree in the wind. Notice any sensations of movement or stillness.

As you continue swaying with your breath, imagine each movement as a wave, flowing gently in and out. Visualize this wave washing over you, bringing calm and clarity with each breath. You might notice familiar feelings or images associated with water, or new insights about your own rhythm and flow. Allow yourself to explore these fully, staying present with the swaying and breath.

Let this gentle swaying with breath bring you a sense of flow and relaxation. Perhaps you feel a sense of ease, a deepening calm, or a new understanding of your own breath and body connection. Notice any insights or realizations that come up as you continue.

When you feel ready, let the swaying 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 calm, grounding, or perhaps a renewed connection to your own body. Allow yourself to stay with this feeling for a few moments, enjoying the sensation of balance and calm. When you are ready, gently open your eyes, carrying this sense of rhythmic balance and flow with you into your day.

How To Do It:

Sit comfortably and stick out your tongue slightly, curling the sides upward if you can. Inhale slowly through your mouth, allowing the air to feel cool as it passes over your tongue. Exhale through your nose. Repeat for a few minutes.

Why It Works:

Cooling Breath has a calming effect on the nervous system and can help reduce the physical intensity of fear, bringing your body back to a state of calm.

Guided Practice:

Sit comfortably with your back straight. Close your eyes and take a few deep breaths, bringing your awareness to your mouth. Imagine the sensation of cool air passing through your lips. Notice any sensations of calm or cooling.

Curl your tongue into a tube shape or gently place the tip of your tongue against the roof of your mouth, and breathe in through your mouth. Feel the cool air passing over your tongue, bringing a sense of freshness and calm. Notice the sensations—perhaps a coolness in your mouth, a refreshing sensation in your throat, or a lightness in your chest.

As you continue with the cooling breath, visualize a gentle breeze moving through your body, calming and soothing every part of you. You might notice a belief about cooling or feel a familiar sense of relaxation and ease. Allow yourself to explore these sensations fully, staying present with each breath.

Notice what feelings or memories arise with this cooling sensation. Is there a familiar association with calm or a sense of peace from the coolness? Explore these sensations, allowing them to deepen your relaxation.

When you feel ready, return to your normal breathing pattern and take a few more deep breaths, noticing the cooling effect throughout your body. Notice how your body feels now—whether there is a sense of calm, refreshment, or perhaps a renewed connection to your own breath. Allow yourself to stay with this feeling for a few moments, enjoying the sensation of cooling and calming. When you are ready, gently open your eyes, carrying this sense of refreshment and tranquility with you into your day.

How To Do It:

Close your eyes and visualize creating a protective shield around your body. Imagine this shield being made of light, energy, or any material that feels strong and impenetrable to you. As you build this shield, take slow, deep breaths, and feel the safety it provides.

Why It Works:

Visualization is a powerful tool for shifting your mental state. Imagining a protective shield can help reinforce a sense of safety and boundary, reducing the physical and emotional impact of fear.

Guided Practice:

Sit comfortably and close your eyes. Take a few deep breaths, and notice any sensations or emotions that are present.

Begin to imagine a protective shield forming around you. This shield could be made of light, a soft bubble, or even an invisible energy that feels strong and comforting. Notice how this shield feels as it surrounds you, perhaps sensing a barrier that keeps out any unwanted energy or emotions.

As you focus on this shield, notice any sensations it brings. Perhaps you feel a sense of safety, a gentle warmth, or maybe a feeling of lightness and freedom. Allow yourself to fully experience the protection this shield offers, noticing how it allows only positive, supportive energy to flow through. You might also notice if there are any areas of your body that feel particularly protected or vulnerable, and allow the shield to strengthen around these areas.

Continue to visualize this shield around you, observing any thoughts or emotions that arise. Perhaps there is a sense of empowerment, calm, or simply a deeper awareness of your boundaries. Allow yourself to stay with this visualization, noticing how it affects your sense of self and safety. Notice what this shield represents for you and how it might help you feel more secure in your everyday life.

When you feel ready, gently allow the shield to remain in place as you bring your awareness back to your breath. Notice how your body feels now—whether there is a sense of calm, strength, or perhaps a new understanding. Take a few more breaths, enjoying the sense of protection and presence. When you are ready, gently open your eyes, knowing you can always call upon this shield whenever you need it.

How To Do It:

Sit or stand and gently wrap your arms around yourself as if giving yourself a hug. Hold this position while taking deep, slow breaths.

Why It Works:

Self-holding creates a sense of physical containment, which can be calming and help you feel more secure when you’re experiencing fear.

Guided Practice:

Sit comfortably and place your hands gently on your shoulders or arms. Close your eyes and take a few deep breaths, feeling the warmth and weight of your hands. Notice any sensations of containment or support.

Feel the sensation of your arms encircling your body, noticing the comfort and containment this position offers begin to take slow, deep breaths, allowing each exhale to help you relax into this self-embrace. Notice the sensation of your hands on your arms or shoulders, perhaps feeling a sense of security or a comforting pressure.

As you hold yourself, notice how this containment feels in your body. Perhaps there is a sense of safety, grounding, or maybe a feeling of being held and supported. Allow yourself to explore these sensations fully, staying with whatever arises. You might also notice thoughts, images, or memories associated with being held or holding yourself, welcoming them without judgment.

Stay with this practice, feeling the support of your own embrace. Imagine this self-hold as a way of containing your emotions, providing a safe space for whatever feelings may arise. Notice how this physical act of holding yourself might relate to emotional or mental containment, exploring any insights or realizations that come to mind. Perhaps you feel a sense of calm or reassurance, or maybe a new awareness of your own strength and capacity to self-soothe.

When you feel ready, gently release your arms and let them rest by your sides. Take a moment to notice how your body feels now—whether there is a sense of calm, security, or perhaps something else. Allow yourself to remain in this state for a few more breaths, enjoying the comfort and support you've given yourself. When you are ready, gently open your eyes, carrying this sense of self-containment with you into your day.

How To Do It:

Sit in a comfortable position. Close your eyes, take a deep breath in, and as you exhale, produce a humming sound like a bee. Keep your lips closed but teeth slightly apart, and feel the vibration in your face and head.

Why It Works:

The vibrations from humming help to calm the nervous system and reduce stress by stimulating the parasympathetic nervous system. This exercise also helps to focus the mind and reduce the hyperarousal that often accompanies fear.

Guided Practice:

Sit comfortably with your back straight. Close your eyes and take a few deep breaths, bringing your awareness to your throat. Imagine the sensation of a gentle hum vibrating through your body. Notice any sensations of calm or relaxation.

Bring your fingers to your ears and gently close the flaps to block out external sound take a deep inhale and, on the exhale, begin to hum like a bee, creating a buzzing sound. Notice the vibration this creates in your head, neck, and chest, feeling how it reverberates through your body.

As you continue the buzzing breath, focus on the vibrations and how they interact with different areas of tension or discomfort. Imagine these vibrations as a gentle massage, soothing any tightness or stress. You might notice images or memories that surface with the sound, or familiar feelings associated with your breath. Allow yourself to explore these fully, staying present with the vibrations and sensations.

Visualize the sound waves as a way to clear away any stagnant energy or emotions. Perhaps you see the vibrations dissolving old patterns or beliefs, or feel a release of tension in your jaw, throat, or chest. Notice any insights or realizations that arise as you continue this practice. Allow yourself to stay with these feelings, using the buzzing breath to deepen your awareness.

When you feel ready, slowly bring your hands down and stop the buzzing sound, returning to normal breathing. Notice how your body feels now—whether there is a sense of calm, clarity, or perhaps a new awareness of your inner state. Allow yourself to stay with this feeling for a few more moments, enjoying the resonance of the buzzing breath. When you are ready, gently open your eyes, carrying this sense of vibrational clarity with you into your day.