How To Do It:

Place one hand over your heart and the other on your abdomen. Apply gentle pressure and take deep, slow breaths. Focus on the warmth and comfort of your hands.

Why It Works:

This exercise provides a sense of safety and comfort, helping to soothe the nervous system and ease the mental chatter associated with worry.

Guided Practice:

Find a comfortable place where you can sit quietly. Take a few deep breaths, letting your awareness settle into your heart center. Feel into the rhythm of your breath.

Feel the texture of your skin, the warmth radiating from your palms perhaps notice if there's a slight tingling sensation or a sense of relaxation beginning to flow through your fingers. Maybe your hands feel heavy or light, or something else entirely. Gently place your hands on your heart or another part of your body that feels right to you, allowing this touch to offer comfort and grounding.

As you maintain this soothing touch, see if you can bring your attention to the subtle movements of your breath. Notice how your body responds to each inhale and exhale. You might sense a gentle rise and fall under your hands, a connection between your breath and your touch. If it feels right, deepen your breath slightly, allowing each exhale to release tension and each inhale to bring a sense of calm. This is your space to explore what feels nurturing and supportive for you.

Imagine your touch radiating warmth and care throughout your body. Maybe an image arises, like the gentle glow of a candle or the embrace of a soft blanket. Let yourself explore these sensations and images, noticing how they shift and change with each breath. There's no need to force anything—simply notice what comes up, and allow yourself to be present with whatever is there, moment by moment.

As we begin to close this practice, gently bring your awareness back to the room around you. Feel the surface beneath you, the air touching your skin, and the sensation of your hands on your body. When you’re ready, slowly release your hands and take a few deep breaths. Perhaps you feel a lingering warmth or a sense of peace, or maybe there's a different sensation altogether. Know that you can return to this soothing touch whenever you need a moment of comfort and grounding.

How To Do It:

Sit in a comfortable position and take a slow, deep breath in, then exhale fully. As you breathe, slowly look around your environment, noticing and naming 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.

Why It Works:

Combining mindful breathing with orienting helps ground you in the present moment, which can alleviate the spiraling thoughts of worry.

Guided Practice:

Find a comfortable place to sit or lie down. Take a moment to notice your breath, the natural flow of air entering and leaving your body. Perhaps you can sense a subtle coolness as you inhale, or a slight warmth as you exhale. Allow yourself to tune into these sensations, becoming aware of the rise and fall of your chest or belly with each breath.

As you continue to breathe, let your awareness expand to your surroundings. Without moving, notice if there are any sounds in the room, the feeling of the air on your skin, or the support of the surface beneath you. You might become aware of different scents or even a slight shift in the temperature of the air around you. Let yourself orient to this moment, recognizing where you are in space, allowing your breath to anchor you in the here and now.

Imagine with each breath that you are drawing in the energy and vitality from the space around you. Maybe an image comes to mind, like a gentle breeze moving through a forest, carrying with it the freshness and clarity of nature. As you breathe out, imagine releasing any tension or stress, letting it flow out of your body like a leaf carried away by the wind. Notice how each breath grounds you deeper into your body and your present experience.

As we bring this practice to a close, take a few deeper breaths, allowing yourself to feel fully present in your body and in this moment. Perhaps you feel a greater sense of ease or clarity, or maybe a different sensation has emerged. When you're ready, slowly open your eyes or lift your gaze, bringing with you a sense of calm and connectedness to the world around you.

How To Do It:

Sit comfortably and bring your knees to your chest, wrapping your arms around them as if giving yourself a hug. Gently rock back and forth while breathing deeply and slowly.

Why It Works:

This exercise mimics a comforting, self-soothing posture, helping to release tension and reduce the feelings of vulnerability that often accompany worry.

Guided Practice:

Find a comfortable position where you can sit or stand with ease. Take a few moments to connect with your breath, noticing its natural rhythm. As you breathe, imagine drawing in calm and releasing any tension.

Feel the natural rhythm of your inhale and exhale. When you're ready, begin to gently rock your body back and forth, side to side, or in a circular motion—whatever feels most soothing to you. Notice if this movement feels comforting or brings a sense of relaxation, or perhaps something else entirely.

As you continue to rock, bring your attention to how your body responds to this movement. Feel the weight shift from one side to the other, the gentle sway that flows through your spine and muscles. You might notice a sensation of release with each movement, or perhaps a subtle rhythm that mirrors the ebb and flow of a calm ocean. Allow this rocking motion to become a source of comfort and grounding, a way to connect with your body's innate wisdom.

Imagine this gentle rocking as a way to soothe and nurture your whole being, much like a parent gently rocking a child. Perhaps an image arises of being cradled by a soft breeze or swaying gently with the branches of a tree. Allow these sensations and images to flow through you, noticing how they shift and change with each breath and movement. There's no need to rush or force anything—simply let yourself be carried by the rhythm you've created.

As we come to the end of this practice, begin to gradually slow down the rocking motion, coming back to stillness. Feel the sense of calm and balance that this movement has brought to your body. Maybe there's a lingering sensation of warmth or peace, or something else entirely. Take a few deep breaths, grounding yourself back in this moment. When you feel ready, slowly open your eyes or lift your gaze, carrying this sense of calm and comfort with you.

How To Do It:

Inhale through your nose for a count of 4, hold the breath for 7, and exhale slowly through your mouth for a count of 8. Repeat for several cycles.

Why It Works:

This breathing technique helps to calm the mind and nervous system, disrupting the repetitive thought patterns associated with rumination by engaging the parasympathetic nervous system.

Guided Practice:

Find a place where you can sit or lie comfortably and take a few deep breaths. Feel the support beneath you and imagine your body becoming heavy and relaxed. With each breath, notice if there are areas of your body that feel more settled or more awake.

Taking a few natural breaths, allowing your body to settle into a rhythm. When you're ready, we'll begin the 4-7-8 breathing pattern. Inhale deeply through your nose for a count of four, filling your lungs fully. Perhaps notice the sensation of the air moving in, a feeling of expansion or a subtle cooling sensation in your nostrils. Hold the breath gently for a count of seven, feeling a pause, a stillness.

As you hold your breath, notice what sensations arise in your body. You might feel a sense of fullness or perhaps a gentle pressure in your chest. After the count of seven, exhale slowly and completely through your mouth for a count of eight, releasing the air with a soft whoosh. Imagine letting go of any tension or stress with the exhale, like a soft breeze carrying away a feather. Repeat this cycle a few more times, finding a rhythm that feels comfortable and soothing for you.

Allow each breath to become a bit more relaxed and natural, maintaining the 4-7-8 pattern. Maybe you begin to feel a calming wave wash over you, a sense of peace spreading through your body. Notice how your body responds to this breathwork—perhaps a sensation of warmth or tingling, or maybe a sense of grounding and centering. Allow yourself to explore these sensations, noticing how they shift and change with each breath.

As we begin to close this practice, gently return to your natural breathing rhythm. Take a moment to notice how your body feels, how your breath flows more smoothly now. Perhaps there is a sense of calm or a lightness in your chest, or something different altogether. When you're ready, slowly open your eyes or lift your gaze, bringing with you the sense of relaxation and balance that this practice has cultivated.

How To Do It:

Using your hands, gently massage areas of tension, such as your neck, shoulders, or temples. Focus on the sensations and breathe deeply as you work through the tension.

Why It Works:

Self-massage helps to release physical tension and brings your attention to the body, which can serve as a powerful way to shift focus away from repetitive, negative thinking and into a more embodied, relaxed state.

Guided Practice:

Find a comfortable position, either seated or standing, and take a few moments to breathe deeply. As you settle, bring your awareness to your body, noticing any areas that feel tense or relaxed.

Start by bringing your hands to your shoulders, gently kneading the muscles with your fingertips. Notice if you feel any tension or tightness, or perhaps a sensation of warmth as your hands make contact with your skin. Allow your touch to be gentle and soothing.

As you continue to massage your shoulders, let your awareness flow to other areas that might need attention—perhaps your neck, arms, or hands. You might notice a sensation of release as you move your hands, or perhaps a gentle pulsing in the muscles as they relax. Imagine your hands are like soft waves, gently washing away any tension or discomfort. Allow yourself to explore different areas, moving with intuition and care.

Now, bring your hands to your face, gently massaging your temples, your forehead, your jaw. Perhaps you notice a sensation of relief or a softening as you release tension from these areas. Allow your touch to be mindful and present, noticing how each area responds differently. Continue to your scalp, your ears, feeling the sensation of your hands moving over your skin, soothing and calming with each stroke.

As we conclude this practice, take a few deep breaths, letting your hands come to rest in your lap. Feel the lingering warmth and relaxation in your body, the sense of calm that this self-massage has brought. Perhaps there's a feeling of lightness or a sense of rejuvenation, or maybe something else entirely. When you're ready, gently open your eyes or lift your gaze, bringing with you the sense of self-care and presence that you have cultivated here.

How To Do It:

Start by focusing on a part of your body where you feel tension or discomfort related to worry. Then, shift your focus to a part of your body that feels calm or neutral. Slowly pendulate your awareness back and forth between these two areas, breathing steadily.

Why It Works:

Pendulation helps to balance the nervous system by moving between areas of discomfort and calm, reducing the intensity of worry and promoting a sense of equilibrium.

Guided Practice:

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

When you're ready, bring your awareness to a part of your body that feels comfortable or neutral. Notice any sensations in this area—perhaps a feeling of ease or warmth, or maybe a subtle tingling sensation. Allow yourself to rest in this sensation for a moment.

Now, gently shift your awareness to a part of your body that feels tense, uncomfortable, or holds some sensation of stress. Notice what sensations are present here, perhaps a tightness, heaviness, or a different kind of awareness. Allow yourself to stay with these sensations, noticing them without judgment or the need to change them. Simply observe what is present, letting your breath flow naturally.

Begin to gently move your awareness back and forth between the area of comfort and the area of discomfort, like a pendulum swinging slowly. Perhaps you notice a shift in sensations, like waves gently ebbing and flowing on a shoreline, or an image of a leaf drifting on a gentle stream. Allow yourself to find a rhythm that feels soothing, noticing how each shift of awareness creates a different experience in your body.

As we draw this practice to a close, allow your awareness to settle back into a place of comfort or neutrality. Take a few deep breaths, grounding yourself in the sensations of safety and ease. You might feel a sense of balance or peace, or perhaps a different sensation altogether. When you’re ready, slowly open your eyes or lift your gaze, bringing with you a sense of harmony and presence.

How To Do It:

Engage in slow, flowing movements such as those in Qi Gong or Tai Chi, focusing on the sensation of movement and breath.

Why It Works:

Gentle movement practices like these encourage mindfulness and a focus on the present moment, which can help to disrupt the cycle of rumination by redirecting mental energy towards bodily sensations.

Guided Practice:

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

Grounding yourself in this moment, begin to move slowly, raising your arms as if lifting a soft, light ball in front of you. Notice the sensation of your muscles engaging, the gentle flow of energy through your arms and hands.

As you continue this gentle movement, imagine that you are moving through water, feeling a gentle resistance that supports and guides your movements. You might visualize a calm river, each movement creating ripples that flow outward. Allow yourself to move fluidly, without force or strain, tuning into the rhythm of your breath and the sensation of your body moving in space.

Feel the connection between your movements and the ground beneath you, as if you are rooted like a tree, strong yet flexible. Perhaps you notice a sensation of energy rising up from the earth, flowing through your legs, your spine, and out through your hands. Allow your movements to become a dance, a flow that is uniquely yours. There’s no need for perfection—simply explore what feels right for your body.

As we begin to close this practice, gradually bring your movements to a stop, coming back to stillness. Feel the echo of your movements in your body, the warmth in your muscles, and the calm in your mind. Maybe you sense a lingering energy or a sense of harmony and balance, or something else altogether. Take a few deep breaths, grounding yourself back into the present moment. When you’re ready, slowly open your eyes or lift your gaze, carrying this sense of calm and presence with you.

How To Do It:

Find a comfortable seated position, close your eyes, and begin by taking a few deep breaths, then focus on your breath, silently counting "one" on the inhale and "two" on the exhale, continuing up to twenty. If your mind wanders, gently return to "one" and restart the count, without judgment. Stay aware of the physical sensations of breathing and let the counting guide you to a calmer state. When you're ready, release the count and take a few deep breaths before slowly opening your eyes.

Why It Works:

Breath counting works to alleviate worry by drawing your attention away from anxious thoughts and focusing it on the steady rhythm of your breath. This practice engages the parasympathetic nervous system, which helps reduce stress and promote relaxation. The repetitive nature of counting creates a mindful anchor, keeping you present and interrupting the cycle of worry, leading to a calmer, more grounded state of mind.

Guided Practice:

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Find a comfortable seated position, allowing your spine to be straight and your shoulders relaxed close your eyes softly and taking a few deep breaths, feeling the cool air enter your nostrils and the warm air leave. As you settle into your position, start to focus on your breath, silently counting each inhale and exhale. "one" on the inhale, "two" on the exhale, continuing up to twenty. If your mind begins to wander, gently bring it back to "one" and start again, without judgment.

As you count, pay attention to the sensations associated with your breathing—the rise and fall of your chest, the subtle expansion of your belly, the feeling of air flowing in and out. Notice any changes in your body or breath as you continue counting. Perhaps you feel a shift towards deeper, slower breaths, or maybe a gentle calming of your mind. Stay with the count, letting each number anchor you more deeply into the present moment.

If any thoughts, emotions, or physical sensations arise, acknowledge them without engaging. Simply notice them and gently return your focus to the count and the rhythm of your breath. Feel the steadiness and regularity of your breathing, the natural ebb and flow that comes with each inhale and exhale. Allow yourself to become fully absorbed in the simplicity of this practice, letting the numbers guide you into a deeper state of relaxation and awareness.

When you feel ready, slowly release the count and take a few deep, cleansing breaths. Notice any changes in your body or mind—perhaps a sense of calm, clarity, or relaxation. Feel the weight of your body on the chair or ground, and the sensation of your feet touching the floor. Gradually open your eyes, taking in your surroundings, feeling refreshed and present.

How To Do It:

Cross your arms over your chest so that your hands rest on your upper arms or shoulders. Tap your hands alternately in a slow, rhythmic pattern, focusing on the sensation of the tapping.

Why It Works:

The Butterfly Hug is a form of bilateral stimulation that can help to calm the nervous system and reduce anxiety, making it easier to manage worry.

Guided Practice:

Sit comfortably and take a few deep breaths, feeling the air move in and out of your lungs. Notice the sensations in your body, perhaps feeling a sense of stillness or restlessness.

Crossing your arms over your chest, placing your hands on your upper arms or shoulders, forming a soft embrace. Allow your hands to rest there, feeling the warmth of your touch. Notice if there’s a sensation of comfort or security as your hands make contact with your body, or maybe a different feeling emerges. Begin to tap gently with your hands, alternating left and right, like the gentle flutter of a butterfly’s wings.

As you continue this gentle tapping, bring your awareness to your breath. Feel each inhale expanding your chest, and each exhale softening your body. You might sense a rhythm beginning to form, a synchrony between your tapping hands and the flow of your breath. Allow this rhythm to become a grounding anchor, a steady beat that soothes and calms. If thoughts arise, notice them without judgment and gently guide your attention back to the sensation of your hands tapping and the breath flowing in and out.

Imagine with each tap, you are sending a wave of calm and relaxation through your body. Perhaps an image forms in your mind, like ripples in a still pond, gently expanding outward with each gentle tap. Notice how this rhythm feels in your body, how it affects your heartbeat, your muscles, your breath. Allow yourself to be fully present in this moment, exploring any sensations or emotions that arise, knowing there is no right or wrong way to experience this.

As we move toward the end of this practice, gradually slow down the tapping until your hands come to rest. Feel the stillness that follows, the quiet space that you’ve created within yourself. Perhaps you notice a sense of calm or a gentle pulsation under your hands, or maybe something else entirely. Take a few deeper breaths, grounding yourself back in the present moment. When you're ready, slowly open your eyes, carrying with you the sense of calm and presence that you have cultivated here.

How To Do It:

Walk slowly, paying close attention to each step. Focus on the sensation of your feet touching the ground, the movement of your legs, and your breath.

Why It Works:

Mindful walking encourages physical and mental presence, helping to ground you in the present moment and away from ruminative thoughts. It also provides a physical outlet that can help to break the mental loop.

Guided Practice:

Find a space where you can walk slowly and comfortably, either indoors or outside standing still, feeling the connection of your feet with the ground beneath you. Take a few deep breaths, allowing yourself to settle into the present moment. When you're ready, begin to walk slowly, placing one foot gently in front of the other. Notice the sensation of your feet making contact with the ground, perhaps a feeling of pressure or a subtle texture underfoot.

As you continue to walk, bring your attention to the rhythm of your steps. You might notice a gentle swaying in your hips or the flow of air around your body as you move. Allow your walking to become a meditation, each step a moment of mindfulness, each breath a moment of awareness. Notice any sensations in your body—the shifting of weight, the flexing of muscles, the balance and coordination required for each step.

Imagine with each step that you are walking on a path of peace, each footfall grounding you deeper into a sense of calm and presence. Perhaps an image comes to mind, like walking on a forest path, leaves crunching softly underfoot, or on a sandy beach with each step leaving a gentle imprint. Allow yourself to explore these sensations and images, noticing how they shift and change with each breath and step.

As we bring this practice to a close, gradually slow your pace, coming back to stillness. Take a moment to feel the ground beneath you, the air around you, and the sensation of your body in space. Maybe there's a sense of calm or balance, or perhaps a different sensation altogether. When you're ready, take a few deep breaths and gently lift your gaze, carrying with you the sense of mindfulness and presence that you have cultivated through this practice.

How To Do It:

Starting from your toes, slowly scan your body upward, paying attention to areas of tension. As you identify each tense area, consciously relax it, breathing deeply as you do so.

Why It Works:

A body scan helps to shift focus away from ruminative thoughts and back into the body, providing a sense of control and relaxation that can interrupt rumination.

Guided Practice:

Find a quiet place where you can sit comfortably and take a few deep breaths. Allow yourself to deepen your focus with a few more breaths. Gently close your eyes and take a few deep breaths, letting each exhale bring a sense of release and relaxation. As you settle into stillness, allow your awareness to rest on your breath, noticing its natural rhythm. Feel the rise and fall of your abdomen with each breath, the gentle expansion and contraction of your lungs. With each exhale, imagine releasing any tension, letting your body sink deeper into the support beneath you.

Begin moving slowly and mindfully through each part of your body, inviting relaxation and release. Start by bringing your awareness to your feet, noticing any sensations that are present. You might feel a sense of heaviness, warmth, or perhaps a subtle tingling. Allow your feet to soften and relax, feeling the tension melting away with each breath. Imagine your feet are gently sinking into a soft, warm surface, supported and held.

Move your awareness slowly up your legs, from your ankles to your knees. Notice any areas of tightness or discomfort, and imagine a warm wave of relaxation flowing upward, soothing and releasing tension as it goes. Continue this wave up to your thighs and hips, feeling the muscles soften and lengthen with each exhale. You might picture this wave like a gentle stream flowing through your body, washing away any stress or strain. Allow yourself to rest in this sensation, noticing how your body feels as it begins to release and relax.

Shift your focus now to your torso, bringing your awareness to your belly, your chest, and your back. Perhaps you feel a gentle rise and fall with each breath, or a sense of warmth spreading across your chest and back. Allow your torso to soften, releasing any tightness or holding. As you breathe in, imagine drawing in calm and peace; as you breathe out, release any tension or worry. You might visualize this release as a gentle mist or a soft breeze, carrying away anything that no longer serves you.

Continue this journey to your shoulders, arms, and hands. Notice any tension you may be holding in your shoulders, and as you breathe out, imagine this tension melting away, flowing down your arms and out through your fingertips. Feel the muscles in your arms and hands soften and relax, becoming light and at ease. Imagine your hands are resting in warm, soft sand, supported and at peace. Perhaps an image arises of a gentle wave washing over your hands, soothing and calming with each breath.

Finally, bring your attention to your neck, face, and head. Allow these areas to soften, releasing any tightness in your jaw, forehead, or around your eyes. You might feel a gentle release, a softening sensation spreading across your scalp and face. Imagine your head resting gently on a soft pillow, fully supported and relaxed. Take a few more deep breaths, allowing your entire body to settle into this state of calm and release. As we conclude this practice, begin to bring your awareness back to the room around you, feeling the surface beneath you, the air on your skin. When you’re ready, gently open your eyes, carrying with you this sense of deep relaxation and renewal.