How To Do It:

Start from your toes and work your way up, tensing each muscle group for 5-10 seconds before releasing the tension. Focus on the difference between tension and relaxation.

Why It Works:

PMR helps to reduce physical tension that often accompanies feelings of overwhelm, promoting relaxation and a sense of control.

Guided Practice:

Find a comfortable place where you can sit or lie down, feeling supported by the surface beneath you. Allow your body to relax into this support, noticing the areas where your body makes contact with the chair or floor. Begin to gently bring your attention to the sensations within your body—perhaps there's a feeling of heaviness or lightness, or a subtle warmth or coolness.

Move your attention up to your lower legs and calves, feeling their weight against the floor or chair. Inhale deeply, tightening the muscles in your calves, holding the tension for a few moments. As you exhale, release the tension fully, allowing your calves to relax completely. Notice the sensations of release, perhaps a gentle warmth or a softening sensation moving through your lower legs. Feel the relaxation spreading, bringing a sense of ease and calm to this area.

Continue moving upward to your thighs and hips. Inhale deeply, squeezing the muscles in your thighs and hips, holding them tight for a moment. As you exhale, let go of all the tension, feeling the muscles soften and relax. Notice how your legs feel now, perhaps a sense of heaviness or a lightness as the tension melts away. Allow the relaxation to deepen, spreading from your hips and thighs into your lower back and abdomen. Feel your body becoming more grounded and relaxed, sinking deeper into your seat or the floor.

Shift your focus to your abdomen and lower back, where many hold tension unconsciously. Inhale deeply, tightening your abdominal muscles and lower back, holding the tension for a few moments. Exhale fully, releasing all tension, feeling the warmth of relaxation spreading through your core. Notice any changes in your breath — perhaps it becomes deeper, more relaxed, or flows more freely. Allow this wave of relaxation to move up into your chest and shoulders, releasing any tightness or stress held there.

Bring your attention to your shoulders, arms, and hands. Inhale deeply, clenching your fists and squeezing your arm muscles tightly, feeling the tension build. Exhale slowly, letting go of all tension, allowing your arms to fall heavy and relaxed by your sides. Feel the sensation of release, perhaps a tingling or warmth moving through your fingers and up to your shoulders. Notice how your shoulders feel now — perhaps they drop a little lower, become softer, or feel lighter as the tension fades away.

Finally, focus on your neck, face, and scalp, areas where stress often accumulates. Inhale deeply, scrunching your face, clenching your jaw, and pulling your shoulders up towards your ears, creating as much tension as possible. Hold for a moment, then exhale deeply, letting all the tension drain away from your face, neck, and shoulders. Feel the release as your facial muscles soften, your jaw unclenches, and your shoulders drop. Notice the sensation of relaxation spreading through your head and scalp, perhaps a gentle tingling, a lightness, or a soothing warmth.

When you feel ready, take a few more deep breaths, allowing your entire body to relax completely. Notice how your body feels now — perhaps a deep sense of relaxation, a feeling of heaviness, or simply more at ease. 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 deep relaxation and peace with you into your day, feeling more centered and calm.

How To Do It:

Rub your palms together to create warmth, then gently cup them over your closed eyes. Take slow, deep breaths while enjoying the darkness and warmth for a few minutes.

Why It Works:

Palming relaxes the eyes and the nervous system, providing a break from visual stimuli that can contribute to feelings of being overwhelmed, especially after long periods of screen time.

Guided Practice:

Find a seated or lying position where you feel comfortable and supported.

Begin by closing your eyes softly, allowing the weight of your eyelids to create a boundary between you and the outer world. As you close your eyes, notice the subtle sensation of that boundary—how your eyelids create a protective shield, a soft line between light and darkness. Take a few deep breaths, and with each exhale, allow your body to relax more fully into this moment. Perhaps you feel a gentle sense of separation from your surroundings, or maybe a growing stillness within.
When you’re ready, begin to rub your palms together slowly, feeling the warmth building as your hands move. Once your hands feel warm, gently place them over your closed eyes, allowing your palms to rest softly without pressing. Notice how your hands reinforce the boundary of your eyelids, creating an additional layer of protection and comfort. Feel the warmth spreading from your palms into your eyes, or perhaps a sense of relaxation softening around your forehead. Let your breath remain steady, allowing the calm to deepen.
As your palms rest over your eyes, notice how this double boundary—your eyelids and your hands—creates a retreat, a space of quiet and darkness. This boundary invites you to turn inward, into your own body and awareness. Perhaps you sense a deeper layer of restfulness as your eyes relax into the warmth, or maybe the tension in your temples begins to dissolve. If thoughts or images arise, allow them to move gently past this boundary, like waves reaching a shore and then retreating. There’s no need to follow them—just let them come and go.
Now, with your hands still resting gently over your eyes, take a moment to appreciate the sensation of being enclosed in this comforting space. Maybe there’s a deep stillness settling into your body, or perhaps you feel a quiet energy radiating from your hands into your eyes. Notice how this boundary—your eyelids, your hands—creates a container where you can simply be, protected from the outside world. Feel the ease in letting go, allowing your breath to flow naturally as you rest in this space of calm and warmth.
When you feel ready, slowly begin to remove your hands from your eyes, keeping your eyelids closed for a moment longer. Notice the difference between the warmth of your palms and the cool air around you. Your eyelids, still acting as a gentle boundary, slowly blink open, letting in light as softly as you desire. Perhaps you notice a shift in the light or in your vision, or maybe a new clarity in your mind. Allow your gaze to soften as you take in your surroundings, feeling the protection and ease that remains within you.
Take a few more breaths, allowing your awareness to expand, noticing how your body feels now. Maybe there’s a sense of calm behind your eyes, or perhaps you feel more grounded. As you return to the space around you, remember that these boundaries—your eyelids, your breath, your awareness—are always available to create a moment of rest and quiet whenever you need them.

How To Do It:

Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. Take a deep breath between each step.

Why It Works:

This exercise brings your focus back to the present moment, helping to break the cycle of overwhelm by grounding you in your immediate surroundings.

Guided Practice:

Take a moment to find a comfortable position, either sitting or standing, where you feel stable and supported. Allow yourself to gently close your eyes if that feels right, or soften your gaze toward the ground. Begin to bring your awareness to the space around you, noticing the air on your skin, the sounds that might be present, or the subtle smells in the environment. Feel the weight of your body being held by the ground or chair, and notice any contact points. Without needing to change or fix anything, simply be here, taking in whatever your senses bring to your attention.

Start by noticing five things you can see around you. Look around the space, taking in the colors, shapes, and textures. Notice the sensations—perhaps a sense of clarity, a heightened awareness, or a softening of your gaze.

Next, notice four things you can touch. Feel the textures under your hands or feet, the fabric of your clothing, or the coolness of a surface. Then, tune into three things you can hear—the sound of your breath, a distant bird, or a quiet hum. Notice two things you can smell—the faint scent of your soap or the fresh air. Finally, become aware of one thing you can taste—a lingering flavor on your tongue or the freshness of your breath.

Let grounding help you feel more present and aware. Perhaps you feel a sense of calm, a deeper connection to your surroundings, or a new awareness of your own ability to be present. Notice any insights or realizations that arise as you continue with this practice.

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

How To Do It:

Stand with your feet hip-width apart, and begin to gently sway side to side, allowing your body to move fluidly. Let your arms and torso follow the movement naturally.

Why It Works:

Swaying can help to release tension and create a calming, rhythmic sensation, which can ease feelings of overwhelm and help you regain a sense of flow and ease in your body.

Guided Practice:

Stand comfortably with your feet about hip-width apart, feeling the ground beneath you. Take a moment to notice the sensations in your body, perhaps feeling a gentle pull or sway. Allow yourself to tune into this natural rhythm, noticing how your body wants to move or be still. Be here, present with whatever arises.

Start to gently sway from side to side, feeling the weight shift from one foot to the other or from one side of your body to the other. Notice the sensations in your body—perhaps a gentle stretch, a soothing rhythm, or a feeling of balance.

As you continue swaying, imagine this movement as a way to center yourself and find your equilibrium. Visualize each sway as a pendulum, bringing you back to a place of calm and balance with each motion. You might notice familiar feelings or thoughts about balance, or perhaps new insights about how to stay grounded amidst change. Allow yourself to explore these sensations fully, staying present with the swaying.

Let this gentle movement help you feel more grounded and connected to your body. Perhaps you feel a sense of peace, a calming of the mind, or a new understanding of your own need for movement. Notice any insights or realizations that come up as you continue with the swaying.

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 more moments, enjoying the sensation of balance and calm. When you are ready, gently open your eyes, carrying this sense of groundedness and calm with you into your day.

How To Do It:

Use your thumb to close one nostril and inhale deeply through the other. Then close the opposite nostril with your ring finger and exhale through the other side. Repeat for several cycles.

Why It Works:

This breathing technique balances the left and right hemispheres of the brain, helping to calm the mind and reduce feelings of overwhelm by promoting a sense of balance and harmony.

Guided Practice:

Settle into a comfortable seat where you feel supported and at ease. Take a few moments to focus on your breath, noticing the natural rhythm as it flows in and out. Bring your attention to your nose and the sensation of air passing through each nostril. Notice if you sense any balance or harmony in your breath, simply observing whatever is present without any need to change or control it.

With your thumb gently closing your right nostril, take a deep inhale through your left nostril. Feel the coolness of the air as it enters, filling your lungs, and notice the subtle sensations in your body. Perhaps you feel a gentle expansion in your chest or a softening in your belly, or maybe a sense of calmness washing over you. As you exhale, switch nostrils, closing the left nostril with your ring finger and releasing the breath through your right nostril. Feel the warmth of the exhale as it leaves your body, perhaps sensing a release of tension or a gentle sigh of relief.

Continue this alternating pattern, focusing on the breath moving in and out through each nostril. As you settle into the rhythm, notice if any patterns or thoughts arise, perhaps related to balance or imbalance in your life, or maybe simply a sense of presence. Allow these thoughts to come and go, returning your focus to the breath. You might begin to visualize a stream of light or energy moving with each inhale and exhale, cleansing and balancing your body and mind. Notice how this practice brings a sense of equilibrium, both physically and emotionally.

As you deepen into the practice, allow yourself to become more immersed in the sensations of breathing. Feel the air moving through each nostril, perhaps noticing a cooling sensation on the inhale and a warmth on the exhale, or maybe a feeling of lightness or heaviness. Allow yourself to explore these sensations fully, noticing any insights or realizations that arise from this state of focused awareness. Let this breath practice guide you toward balance and harmony in different areas of life.

When you feel ready, slowly bring the practice to a close by exhaling fully through your left nostril. Take a moment to notice the effects of the practice, perhaps feeling a sense of calm, clarity, or maybe a renewed sense of energy. Allow yourself to rest in this space for a few breaths, feeling the balance and stillness within. When you are ready, gently open your eyes, carrying this sense of balance and tranquility with you into your day.

How To Do It:

Breathe in for a count of four, and then exhale for a count of six or eight. Focus on making your exhale longer than your inhale.

Why It Works:

Extending the exhale helps to activate the parasympathetic nervous system, which calms the body and mind, countering the stress response that comes with feeling overwhelmed.

Guided Practice:

Settle into a comfortable seat, feeling the support beneath you, and let your shoulders relax away from your ears. Bring your focus to your breath, noticing how it enters through your nose and exits through your mouth. Feel the coolness of the air as you inhale and the warmth as you exhale. There's no need to control your breathing; just allow it to flow naturally, observing the gentle rise and fall of your chest or belly. As you continue to breathe, notice if any thoughts or emotions arise, allowing them to pass like clouds in the sky, returning your focus gently back to your breath.

Keep focusing on your breath, noticing its natural rhythm as it flows in and out. Now take another gentle inhale through your nose, allowing the air to fill your lungs. Notice the sensation of your breath as it enters—perhaps feeling a slight expansion in your chest or a gentle rise in your belly. As you exhale, extend the breath out longer than your inhale, releasing the air fully and slowly. Feel the length of the exhale, maybe sensing a soft release of tension, or perhaps just a steady, even flow of breath.

Continue with this pattern, allowing each exhale to be a bit longer than the inhale. You might notice a sense of relaxation deepening with each extended exhale, or perhaps just a quiet stillness settling over you. Stay with the rhythm of your breath, observing how your body responds. If thoughts or images arise, notice them and gently bring your attention back to the sensation of your extended exhale. Allow yourself to be fully present with the breath, noticing the calming effect it may have, or simply observing any sensations that come up.

As you continue, notice if there's a shift in your state—perhaps a feeling of calm or a softening in areas of your body, or maybe just a steady, grounded presence. Stay with whatever arises, without needing to change it. Allow this longer exhale to help you release tension or find a sense of ease. Allow any insights or realizations to come naturally, without forcing them.

When you feel ready, take a final extended exhale, letting go of any remaining tension or thoughts. Notice how your body feels now—perhaps more relaxed, or maybe just more aware. Take a few more breaths at your own pace, enjoying the sense of calm and presence. When you are ready, gently bring your awareness back to the room, opening your eyes and carrying this sense of relaxation and clarity with you into your day.

How To Do It:

Place your fingertips on the hinges of your jaw (just below your ears) and gently massage in circular motions. As you do this, open and close your mouth slowly, paying attention to any tension in the area.

Why It Works:

Jaw release exercises are effective for stress relief as they alleviate muscle tension often caused by anxiety and prolonged clenching, promoting relaxation in both the jaw and surrounding areas. By releasing tension in the jaw, individuals can activate the parasympathetic nervous system, facilitating deeper breathing and a sense of calm. Additionally, these exercises facilitate the release of pent-up emotions linked to stress, leading to a greater sense of emotional freedom and overall well-being.

Guided Practice:

Sit or stand in a position where you feel relaxed and at ease. Bring your awareness to your jaw and the space around it. You might notice a sense of tightness or tension, or maybe a feeling of softness. Allow yourself to simply observe these sensations, without any need to change or release anything. Just be here, noticing.

Gently massage the muscles around your jaw, using slow, circular motions. Notice the sensations—perhaps a slight ache, a tingling sensation, or a release of tension.

As you continue to massage, imagine each stroke loosening the tightness in your jaw, allowing it to relax completely. Visualize the tension melting away like wax softening under gentle heat. You might see images of familiar situations where you clench your jaw, or notice beliefs or patterns about holding tension here. Allow yourself to explore these fully, staying present with the sensations.

Allow this exercise to help you become more aware of where you hold tension and why. Perhaps you notice a sense of relief as you release the tightness, or feel a deeper understanding of how stress affects your body. Allow yourself to stay with these feelings, using the exercise to deepen your awareness of your own tension patterns.

When you feel ready, let your hands rest and take a few more deep breaths, allowing your jaw to remain relaxed. Notice how your body feels now—whether there is a sense of ease, lightness, or perhaps a renewed connection to your own relaxation. Allow yourself to stay with this feeling for a few more moments, enjoying the sensation of release. 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 on your back with your legs extended up against a wall, forming an L-shape with your body. Rest your arms by your sides and breathe deeply for 5-10 minutes.

Why It Works:

This restorative pose helps to lower your heart rate, improve circulation, and create a sense of calm. It’s particularly effective at relieving tension and stress after a busy day.

Guided Practice:

Take a moment to find a place where you can place your legs at a 90 degree angle while laying on your back. A wall works great or a chair could work as well.

As you lie down with your legs up against a wall, continue by taking a few deep breaths, allowing yourself to relax and center. Feel the support of the wall under your legs and the ground beneath your back. Notice the sensations—perhaps a sense of lightness in your legs, a grounding in your back, or a gentle release in your hips. As you continue to breathe, visualize any tension or stress draining down from your feet, through your legs, and into the ground. You might see familiar images of release or feel a new insight about letting go. Allow yourself to explore these sensations fully, staying present with the pose and the breath.

Notice what familiar feelings or patterns arise in this inverted position. Is there a belief about relaxation or a sense of relief from letting go? Explore these feelings fully, allowing the pose to help you release any held tension.

When you feel ready, gently bring your legs back down and roll to one side before coming to a seated position. Notice how your body feels now—whether there is a sense of calm, release, or perhaps a renewed connection to your own capacity to relax. Allow yourself to stay with this feeling for a few moments, enjoying the sensation of ease. When you are ready, gently open your eyes, carrying this sense of relaxation and openness with you into your day.

How To Do It:

While sitting or standing, slowly roll your shoulders forward and then backward, making full circles. As you do this, focus on releasing any tension you're holding in your neck and shoulders.

Why It Works:

Shoulder rolls help release physical tension that often builds up when feeling overwhelmed, especially in the shoulders and neck, promoting relaxation and a sense of ease.

Guided Practice:

Find a comfortable position, either sitting or standing, where you feel balanced. Take a moment to close your eyes or soften your gaze.

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 your shoulders, noticing any tension or tightness there. Start by gently rolling your shoulders forward, making small, slow circles with them. Feel the movement in your shoulder joints, the stretch in your muscles, and the sensation of loosening and releasing.

Continue rolling your shoulders forward for a few breaths, then switch directions and roll them backward. Feel the opening in your chest and the release of tension in your upper back. Notice the sensations in your shoulders — perhaps a gentle warmth, a feeling of relaxation, or a subtle stretch. Stay with these sensations, allowing the movement to become a form of gentle self-care and relaxation.

Imagine that each shoulder roll is releasing any stress or tension, letting go of any burdens you may be carrying. Feel the weight lifting from your shoulders, as if you are shedding layers of stress with each movement. Notice if any emotions or thoughts arise — perhaps a sense of relief, a feeling of lightness, or even a memory of being free from worry. Allow these experiences to flow naturally, without needing to analyze them.

When you feel ready, bring your shoulders to a still position, taking a few deep breaths to settle into stillness. Notice how your body feels now — perhaps more relaxed, more open, or simply more at ease. Gently open your eyes, carrying this sense of relaxation and release with you into your day, feeling more aligned with your own sense of ease and comfort.

How To Do It:

Sit comfortably and press your palms together at chest level. Apply gentle pressure while taking slow, deep breaths. Focus on the sensation of your palms pressing together.

Why It Works:

The Palm Press can create a sense of centeredness and grounding, helping to stabilize your emotions and reduce the sense of being overwhelmed.

Guided Practice:

Find a comfortable position where you can sit quietly, placing your hands gently on your lap or at your sides. Take a moment to tune into the sensations in your hands—maybe there's a feeling of warmth, coolness, or even a subtle tingling. Notice how your hands feel resting against your body or legs, and allow yourself to become aware of any connection or grounding this brings. There’s no rush, simply allowing yourself to notice what is present in your hands and body, holding this awareness with a sense of curiosity and openness.

Invite yourself to settle further into your seat, noticing how each breath helps relax your body and clear your mind. Bring your hands together in front of your chest, pressing your palms firmly against each other. Feel the pressure between your palms, noticing the sensations of warmth, energy, and resistance. Hold this press for a few moments, allowing the tension to build in your hands and forearms.

As you continue to press your palms together, notice the strength and stability in your body, feeling the muscles in your arms and shoulders engage. Breathe deeply, using the pressure to ground yourself in the present moment. Feel the energy between your palms — perhaps a tingling, a warmth, or a sense of power. Stay with these sensations, letting the pressure bring a sense of focus and presence to your practice.

Visualize the pressure between your palms as a source of strength and support, a way to center yourself in moments of stress or uncertainty. Feel how this pressure connects you to your own inner strength, a reminder of your ability to hold steady and stay grounded. Notice if any thoughts, feelings, or images arise as you continue to press — perhaps a sense of empowerment, a feeling of calm, or a memory of strength. Allow these experiences to be present, without needing to change them.

When you feel ready, gently release the pressure, allowing your hands to come apart and rest in your lap. Take a few deep breaths, feeling the release of tension and the relaxation that follows. Notice how your body feels now — perhaps more relaxed, more centered, or simply more present. Gently open your eyes, carrying this sense of grounding and inner strength with you into your day, feeling more empowered to face any challenges.