Say “in…out” with each breath, then switch to some other set of opposites: “tense/relaxed”, “beginning/complete”, “quiet/busy”, “work/play”.
Hold an object like a smooth stone in your hands while you meditate. Feel its weight shift as you slowly move it around.
Put on earphones and listen deeply to music that has several instruments. Try to isolate each instrument and follow it for one minute or more.
With each inhale say “engage” and picture something you engaged with today. Exhales = “release/detach” = what you let GO today.
Bend and straighten each finger in succession (left to right and back again), thinking a letter with each one, spelling out loved ones’ names.
Choose a specific time each day for self-refreshment or a creative practice, seeing it as a scheduled appointment with yourself.
Choose a specific time each day for self-refreshment or a creative practice, seeing it as a scheduled appointment with yourself.
In the evening, imagine that your bedroom door is a gateway to rest and renewal. Close it slowly, visualizing a peaceful end to your day.
Leave post-its for yourself like messages from an invisible friend: “I’m proud of you,” “You made it through again.”
Create a ritual of placing one heart-shaped object (a rock, sticker, stamp) in a spot where you’ll find it later.
