How To Do It:

Pick a simple task that you need to do, such as making a cup of tea or walking to another room. Now, intentionally slow down every movement as if you’re moving in slow motion. Focus on each action and the sensations that come with it, allowing yourself to fully experience the task without the usual rush.

Why It Works:

Moving in slow motion forces you to pay attention to your actions, breaking the cycle of rushing and helping you to reset your internal pace.

Guided Practice:

Find a comfortable stance, whether seated or standing, and let your eyes close softly. As you begin to settle, tune into the sensation of your body in space—the way your feet make contact with the floor, the gentle sway of your body as it balances. Think about what it might feel like to move through honey, each action slowed down, each muscle engaged. Notice any subtle shifts or sensations in your muscles as you experience this slower pace.

Think of a simple action you’ve recently completed — perhaps reaching for a glass, typing on a keyboard, or turning a page. Begin to slowly and deliberately replay this action in slow motion, breaking down each step into its smallest components.

Feel the movement as if you are experiencing it for the first time, noticing every subtle shift and motion. As you move through the action, focus on the sensations in your muscles and joints, the way your body engages and releases tension. Notice the texture of the surfaces you touch, the feeling of your muscles contracting and relaxing, and the gentle flow of movement. Stay with these sensations, allowing the slow-motion replay to deepen your awareness of your body’s movements.

Imagine that each slow-motion movement is a form of mindful exploration, a way to reconnect with the present moment through the simplicity of action. Feel how this deliberate slowness allows you to experience the action more fully, noticing nuances and details that you might normally overlook. Notice if any emotions, thoughts, or memories arise — perhaps a sense of focus, a feeling of mindfulness, or even a memory of a similar action. Allow these experiences to flow naturally, without needing to analyze or change them.

When you feel ready, gently bring your movements to a stop, taking a few deep breaths to return to stillness. Notice how your body feels now — perhaps more aware, more present, or simply more connected to your own movements. Gently open your eyes, carrying this sense of mindfulness and awareness with you into your day, feeling more in tune with your own actions and the world around you.

How To Do It:

Find a light source and create shadows with your hands on a wall or surface. Let your hands move slowly and deliberately, creating shapes or forms that represent calmness and control. As you watch the shadows, imagine they are guiding you to move through your tasks with ease and grace.

Why It Works:

Engaging in shadow play helps to focus your mind on slow, intentional movements, reducing the urgency of rushing by creating a calming, meditative visual experience.

Guided Practice:

Find a space where you can create shadows with a light source. Sit or stand comfortably and close your eyes, taking a deep breath.

Moving your hands and arms slowly, noticing the shapes they create in the shadow. Observe how your movements change the shapes and forms of the shadows. Allow yourself to experiment with different motions, staying curious about the patterns that emerge and how they shift with each movement.

Gradually, start involving more of your body in the movement. Stretch your arms wide, twist your torso, or bend your knees, and notice how these larger motions alter the shadows. Feel the sensations in your muscles as they contract and release, and observe the dynamic interplay between your movements and the shadow's response. You might explore moving in circles, swaying side to side, or creating angular shapes with your limbs. Sense how your body feels grounded or light, noticing any areas of tension or ease as you continue to engage with the shadow play.

Take a few moments to explore different speeds and intensities. You might try slow, fluid movements, then shift to quicker, more abrupt changes, noticing how the shadow follows. Feel the rhythm in your movements, the weight of your body shifting, and how the shadow mimics every action. Stay connected to the physical sensations—how your feet press into the ground, how your spine curves or straightens, and the gentle pull of gravity on your body.

As you begin to wind down, slow your movements, allowing them to become more subtle and gentle. Feel the stillness gradually settling in your body and the shadows around you. When you’re ready, bring your focus back to your breath, noticing the rise and fall of your chest. Take a moment to sense the quiet within you, perhaps noticing a calmness or an awareness that has emerged. When you feel complete, gently return your attention to the room around you.

How To Do It:

If you have access to a sound bowl or tuning fork, use it to create soothing vibrations. If not, you can play a short, calming sound clip of a gong or singing bowl. Close your eyes and let the sound wash over you, imagining it dissolving the urgency and rush in your body and mind.

Why It Works:

Sound baths use vibrations to reset your nervous system and bring your body into a state of relaxation, which is particularly effective for counteracting the stress of feeling rushed.

Guided Practice:

Sit comfortably in a quiet space with a sound bowl or other instrument nearby. Close your eyes and take a deep breath, tuning into the silence. Imagine the sound waves from the bowl moving through your body, creating a sense of calm or relaxation. Notice any sensations that arise, without needing to play the bowl just yet.

As the sound bath begins, allow the different tones and vibrations to flow over and through you. Notice the variety of sounds—the high, clear tones, the deep, resonant ones, and everything in between. Feel the sounds as they move through your body, perhaps noticing a gentle tingling, a deep vibration, or a soothing wave.

As the sounds continue, imagine each tone as a way to reset different parts of your body and mind. Perhaps you feel the high tones clearing your mind, the deep tones grounding your body, or the middle tones balancing your emotions. Allow yourself to explore how each sound affects you, noticing any changes in your physical sensations, emotions, or thoughts. You might notice a sense of release, a deepening relaxation, or perhaps a gentle awakening.

Stay with the sound bath, allowing the vibrations to reset your inner landscape. Notice any images, memories, or insights that arise with the different tones, welcoming them without judgment. Let sound healing release old patterns, ease stress, or restore balance and harmony. Perhaps there is a deeper understanding of your own needs, or maybe just a simple awareness of the healing power of sound.

When the sounds gradually fade, bring your awareness back to your breath, allowing yourself to rest in the silence that follows. Notice how your body feels now—whether there is a sense of balance, clarity, or perhaps a renewed energy. Take a few more breaths, enjoying the sense of reset and renewal. When you are ready, gently open your eyes, carrying this sense of harmony and peace with you into your day.

How To Do It:

Imagine that with each inhale, you are breathing in a calming color like blue or green. As you exhale, visualize expelling a frantic, rushed color like red or orange. Continue this for one minute, imagining the calming color slowly taking over your entire body.

Why It Works:

This exercise uses visualization and color association to shift your mental and emotional state from rushed to calm, helping you regulate your breathing and reduce stress.

Guided Practice:

Close your eyes, sitting comfortably with your hands resting in your lap. Start by noticing your breath as it moves in and out of your body. Imagine each breath as a different color, bringing a different quality of calm or clarity with each inhale. Feel the air filling your lungs and then gently leaving your body, and notice any changes in sensation as you play with this imagery.

With your breath flowing naturally, continue to visualize each breath you take as filled with a soothing, calming color. Choose a color that represents peace and relaxation for you—perhaps a gentle blue, a soft green, or a warm yellow. As you inhale, imagine this color filling your lungs, spreading throughout your body with each breath, bringing a sense of calm and tranquility. Feel the color moving through every part of you, soothing your muscles, calming your thoughts, and relaxing your entire being.

With each exhale, imagine releasing any tension or stress as a gray mist, dissipating into the air around you. Continue to breathe in your chosen color, allowing it to flow gently through your body, filling every cell with calmness and ease. Visualize the color gently wrapping around any areas of tension, dissolving it away, leaving only a sense of peace and relaxation in its place. Allow yourself to fully immerse in this experience, feeling the calming color infuse every part of your being.

Notice the sensations that arise as the color flows through you—perhaps a gentle warmth, a cooling sensation, or a light tingling feeling. Feel the color flowing through your chest, your arms, your legs, and all the way down to your toes, bringing relaxation and release. As you continue to breathe deeply, allow this vibrant color to deepen its soothing effect, spreading peace and calm throughout your entire body. Feel yourself becoming more relaxed, more centered, as you breathe in this healing color.

As we bring this practice to a close, take a few more deep breaths, allowing the last remnants of the gray mist to leave your body. Feel the vibrant color remaining within you, a source of calm and relaxation. When you’re ready, gently open your eyes, carrying with you the tranquility and peace that this colorful breath has created. Know that you can return to this practice whenever you need to calm your mind and restore balance.

How To Do It:

Use your hands or a small object to create a rhythm by tapping on a surface. Start with a fast, erratic pace that represents your rushed state. Gradually slow the rhythm down until it becomes slow and steady, almost like a heartbeat. Focus on syncing your breath with this slower rhythm.

Why It Works:

Changing the rhythm from fast to slow helps you mentally and physically shift from a hurried state to a more calm and controlled one, using sound and movement to guide the transition.

Guided Practice:

Sit with your back straight, your feet grounded on the floor. Close your eyes, and begin to notice the natural rhythm of your breath. Feel the gentle ebb and flow, like waves lapping at the shore. Allow your body to move slightly with each breath, finding a rhythm that feels natural and soothing. Notice how your body responds to this gentle movement, whether it's a sense of calm or something else.

Bring your awareness to your heartbeat or breathing rhythm, feeling its natural cadence begin to tap gently on your thighs, a chair, or a table, creating a rhythm that matches your internal beat. Notice the sensations this creates—perhaps a soothing, repetitive motion or a steady, grounding force.

As you continue tapping, imagine each beat resetting your internal rhythm, bringing balance and harmony to your body and mind. Visualize this rhythm flowing through your body like a calming wave, smoothing out any disruptions or stress. You might see familiar patterns of tension, or feel a new insight about how rhythm and movement affect your state of being. Allow yourself to explore these fully, staying present with the rhythm.

Allow yourself to notice how rhythmic tapping connects you to your inner rhythm. Perhaps you feel a sense of grounding, relaxation, or a new understanding of your own natural pace. Notice any insights or realizations that come up as you continue this rhythmic practice.

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

How To Do It:

Take a pen and a piece of paper. For one minute, write down the word 'calm' in a slow, deliberate manner. Focus on the movement of your hand and the flow of the ink, breathing deeply as you write. Let the act of writing become a form of meditation, helping to center your thoughts and slow your pace.

Why It Works:

The repetitive act of writing combined with deep breathing helps to slow down your mind and body, creating a calming effect that can help reduce the feeling of being rushed.

Guided Practice:

Sit comfortably with a piece of paper and pen. Close your eyes and take a deep breath, bringing your awareness to your breath.

Focus on the rhythm of your breath, feeling it move in and out of your body. Notice the rise and fall of your chest or belly, the coolness of the inhale, and the warmth of the exhale.

Begin by writing the word calm in beautiful letters. Take your time. Let yourself feel each curve, each straight line. You could make big letters and spend time coloring them or writing the word calm a few times, whatever feels right for you. Notice what happens with your breath as you write. Take your time and move to the next part only after you feel complete here.

Now we will expand the practice. With each inhale, imagine drawing in words or phrases from deep within you—thoughts, feelings, or insights that want to be expressed. With each exhale, write these words down on the paper, letting your breath guide your hand. Allow your writing to flow naturally, without worrying about coherence or structure. You might notice familiar feelings or thoughts surfacing, or perhaps a new realization or belief that wants to be written.

Continue this practice of breath-writing, allowing your breath to dictate the pace and content. Notice how the writing feels—perhaps there is a sense of release, discovery, or even surprise at what emerges. Allow yourself to explore these feelings fully, staying present with the process. Allow this practice to help you connect more deeply with your inner self, releasing what no longer serves you and embracing new insights.

When you feel ready, place the pen down and take a few more deep breaths. Notice how your body feels now—whether there is a sense of calm, clarity, or perhaps a new awareness of your inner landscape. Allow yourself to stay with this experience for a few more moments, enjoying the sensation of connection and expression. When you are ready, gently open your eyes, carrying this sense of insight and presence with you into your day.

How To Do It:

Use your thumb to apply gentle pressure to the space between your eyebrows (the third eye point) or the area just below your collarbone (the K27 acupressure point). Hold for about 30 seconds while breathing deeply and focusing on the sensation. This brief acupressure session can help calm your mind and body.

Why It Works:

Acupressure can quickly reduce stress and help you regain focus, making it easier to slow down when you’re feeling rushed.

Guided Practice:

Sit comfortably, and let your body find its natural alignment. Close your eyes and take a deep breath, noticing where your body might feel tight or tense.

Bring your attention to a specific pressure point on your body—perhaps the temples, the space between your thumb and index finger, or the area behind your ears. Gently apply pressure to this point using your fingers. Notice the sensation—perhaps a dull ache, a sense of release, or a gentle pulsing.

As you continue to hold this pressure, imagine that this point is a gateway to releasing stored tension and stress. Visualize any discomfort or tightness flowing out of your body with each exhale, like a dark mist being carried away by the wind. You might notice familiar feelings or beliefs about stress that surface, or perhaps a new insight about how tension is held in your body. Allow yourself to explore these sensations fully, staying present with the pressure point.

Allow this simple act of applying pressure to help you reconnect with your body and release tension. Perhaps you see images or patterns associated with relaxation, or feel a sense of calm spreading throughout your body. Notice any insights or realizations that arise, allowing them to guide your awareness. Stay with these sensations, using the pressure point as a focal point for relaxation and release.

When you feel ready, gently release the pressure and take a few more deep breaths. Notice how your body feels now—whether there is a sense of lightness, relaxation, or perhaps a new understanding of your own body. Allow yourself to stay with this feeling for a few more moments, enjoying the sense of release. When you are ready, gently open your eyes, carrying this sense of calm with you into your day.

How To Do It:

Take a one-minute walk, either indoors or outside, but with a twist—focus solely on the sensation of your feet making contact with the ground. Pay attention to how your foot rolls from heel to toe, the pressure in your soles, and the texture of the surface you’re walking on. Walk slowly and deliberately, staying present with each step.

Why It Works:

This mindful walking exercise slows you down physically and mentally, helping to reduce the frantic pace of rushing.

Guided Practice:

Stand still, feeling the ground firmly beneath your feet. Allow your eyes to close if you feel comfortable. Tune into the feeling of your weight shifting slightly from side to side, noticing the balance in your stance. Imagine taking a step, very slowly, feeling every part of your foot making contact with the ground. Let your awareness remain on these sensations of movement and balance, experiencing the simple act of standing and preparing to move.

Take your first step slowly and deliberately, feeling the contact of your foot with the ground. Notice the sensations in your feet and legs—perhaps the firmness of the ground, the texture of the surface, or the muscles engaging with each step. As you continue to walk mindfully, focus on each step, bringing your full attention to the movement. Notice any sounds around you—the rustle of leaves, the distant hum of traffic, or the rhythm of your breath. You might see images of calm or feel familiar feelings of presence and awareness. Allow yourself to explore these sensations fully, staying present with the walk.

Let this short mindfulness practice bring more awareness and presence into your daily life. 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 this mindful walk.

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, awareness, 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 in front of a mirror and look directly into your own eyes. Tell yourself, 'I have enough time.' Repeat this affirmation slowly and deliberately, noticing any changes in your facial expression or body language. Imagine that your reflection is a calmer, more collected version of yourself, and focus on becoming that person in the present moment.

Why It Works:

This exercise combines self-affirmation with the power of visualization, helping to break the cycle of feeling rushed by reinforcing the idea that you control your perception of time.

Guided Practice:

Imagine yourself sitting in a comfortable chair, your body relaxed, eyes softly closed. Think about how it feels to be fully present, with time moving at its own pace around you. Notice the feeling of stillness in your body, the subtle movements of your breath, the gentle thumping of your heartbeat. Stay connected to these sensations, allowing yourself to remain in the present moment.

Notice the details of your face, the lines, and the expressions that have formed over time. Imagine this mirror as a window to your past, present, and future selves.

As you continue to look, stay present with the image in front of you. Notice any sensations in your body—perhaps a tightening or a release—as you explore your reflection. Allow yourself to become aware of where these feelings are familiar in your life—moments of self-reflection, growth, or change. Let images, memories, or beliefs surface naturally as you gaze.

Allow any meanings or insights to arise without judgment. Feel the connection between who you were, who you are, and who you are becoming—each part of you reflected in the mirror, yet distinct. Stay with your reflection, noticing how it changes with your breath and the light in the room.

When you feel complete, slowly shift your focus away from the mirror. Take a few deep breaths, sensing your presence in the room and your connection to yourself. Notice what remains from this experience without needing to define it. When you’re ready, gently return your attention to the present moment.

How To Do It:

When you feel rushed, stop and take five deep breaths, each lasting five seconds on the inhale and five seconds on the exhale. After the last breath, take five seconds to observe how your body feels and any changes in your mental state.

Why It Works:

This quick exercise resets your nervous system, helping you to slow down and feel more in control of your time.

Guided Practice:

Close your eyes and let your body relax into a natural seated posture. Start to notice the gentle rise and fall of your chest or belly with each breath. Imagine finding a rhythm that feels soothing to your body—breathing in, pausing, and breathing out at a pace that feels comfortable and calming. Pay attention to the sensations in your body as you breathe, like the feeling of air moving through your nostrils or the subtle movement of your diaphragm.

Find a moment to pause, wherever you are, and allow yourself to stop. Whether you’re standing, sitting, or moving, just pause and become aware of your body. Notice the feeling of your feet connected to the ground beneath you, and gently close your eyes if it feels right, or soften your gaze.

Let’s begin by taking five slow, deep breaths together. On your next inhale, count to five: one... two... three... four... five. Feel the breath filling your lungs. Then, slowly exhale for five seconds: one... two... three... four... five. As you exhale, notice any tension you’re holding begin to release. Perhaps you sense your shoulders softening or a slight relaxation in your jaw.

Again, breathe in deeply for five seconds. Let the air flow in like a wave gently filling your body, expanding your chest and belly. As you exhale for five, let it all flow out, as if you are releasing whatever rush or pressure you were carrying.

Take your third breath. Inhale deeply: one... two... three... four... five. Perhaps your breath feels smoother now, or maybe something is shifting in how you feel. As you exhale slowly, notice any subtle shifts—a loosening of tension, or maybe a lightness beginning to spread.

With your fourth breath, inhale for five seconds, letting the air nourish you. Notice where the breath moves—perhaps expanding your ribs, your chest, or even all the way down to your belly. Exhale for five, releasing any lingering tightness or urgency.

Now, for the final breath, inhale for one... two... three... four... five. Imagine the breath filling you with calm, spaciousness, or maybe even stillness. As you exhale, let go of the rush, letting it drift away.

Take these next five seconds to observe. Notice any changes in your body—perhaps your breath is slower, your muscles more relaxed, or maybe you feel a subtle shift in your mental state. You might feel clearer, calmer, or something else entirely. Allow yourself to notice whatever has shifted, without needing to analyze or change anything.

When you’re ready, gently bring your awareness back to the space around you. See if you can carry this feeling of calm with you into the next moments, knowing that you can always return to your breath when you need it.

How To Do It:

Close your eyes and perform a quick body scan, starting at your feet and working up to your head. As you scan each part of your body, mentally count down from 10 to 1, relaxing that area with each number. By the time you reach your head, you should feel more relaxed and in control.

Why It Works:

Progressive relaxation combined with a countdown helps to slow your mind and body, reducing the urgency of the rushed feeling.

Guided Practice:

Lie down or sit in a position that feels supportive and comfortable. Close your eyes, and start to notice your body against the surface beneath you—the points of contact, the weight of your limbs.

As you exhale, imagine counting down from ten to one, with each number bringing you into a deeper state of relaxation. Feel the sensation of each breath moving through your body, perhaps noticing a softening with each exhale or a gentle release of tension. As you count down, let your awareness move from your head to your toes, relaxing each part of your body as you go. If you lose count, gently bring your attention back to your breath and start again from the number that feels right to you, trusting your body to guide the process.

As you continue the countdown, feel your body becoming heavier, sinking deeper into the surface beneath you. Notice the weight of your arms and legs, perhaps sensing a feeling of grounding or stability, or maybe a sense of lightness and freedom. Allow your mind to become quiet, letting go of any thoughts or worries. With each breath, feel a deeper sense of calm and ease. As you relax more fully, you might begin to notice any subtle patterns or beliefs that arise, perhaps sensing how these have been held in your body, or how they might be gently releasing.

As you reach the lower numbers, feel your entire body in a state of deep relaxation. Notice if there is a sense of stillness or movement within you, perhaps a gentle pulsing or a soft vibration. Allow yourself to be fully present with whatever sensations or feelings arise. As you become more immersed in this state, images or memories might naturally come to mind, perhaps related to feelings of comfort, safety, or openness, or maybe something else entirely. Allow these images to gently surface, noticing their presence without needing to analyze or change them.

When you reach one, take a moment to notice the overall sense of relaxation in your body. Perhaps there is a sense of completeness or wholeness, or maybe a feeling of openness or curiosity about what comes next. Allow yourself to stay in this relaxed state for a few more breaths, enjoying the sense of calm and ease. When you feel ready, gently bring your awareness back to your surroundings, slowly opening your eyes and taking a moment to transition back into your day, carrying this sense of relaxation with you.

How To Do It:

Stop what you’re doing and focus on engaging each of your five senses. Take a moment to notice what you can see, hear, smell, taste, and touch. Spend about 10 seconds on each sense, fully immersing yourself in the present moment.

Why It Works:

Engaging your senses brings you into the present moment, helping to slow down your mind and reduce the feeling of being rushed.

Guided Practice:

Sit in a comfortable position, allowing your body to relax and settle into the chair or floor. Close your eyes gently, if that feels right, and start to notice the physical sensations around you. Feel the temperature of the air on your skin, the texture of the ground beneath your feet, the faint sounds in the background. Let each sensation come to you one by one, experiencing each fully as you let your body become more aware of its surroundings.

Now, bring your attention to each of your five senses, starting with sight. Open your eyes and look around the room, noticing five things you can see. Pay attention to the colors, shapes, and textures, allowing yourself to really take in your surroundings.

Next, close your eyes and bring your awareness to your sense of touch. Notice four things you can feel—perhaps the texture of your clothes against your skin, the ground beneath your feet, or the air moving around you. Feel these sensations fully, staying present with each one. Move on to your sense of hearing, focusing on three things you can hear. Listen closely, noticing sounds both near and far, loud and quiet.

Continue with your sense of smell, identifying two scents in the air around you. Perhaps it’s the smell of your own skin, a hint of something cooking, or the freshness of the air. Finally, bring your attention to your sense of taste, noticing one thing you can taste—perhaps a lingering flavor in your mouth, or simply the taste of your own saliva.

As you connect with each sense, notice how this practice brings you fully into the present moment. You might feel a sense of grounding, calm, or a deeper awareness of your surroundings. Notice any insights or realizations that arise, allowing them to deepen your connection to the here and now. Stay with these sensations, using your senses to anchor yourself in the present.

When you feel ready, take a few more deep breaths, bringing all your senses back to the awareness of your breath. Notice how your body feels now—whether there is a sense of calm, groundedness, or perhaps a renewed connection to your surroundings. Allow yourself to stay with this feeling for a few more moments, enjoying the sensation of being fully present. When you are ready, gently open your eyes, carrying this sense of presence with you into your day.