EXERCISE 1: 4-7-8 BREATHING
Centre yourself with this easy breathing exercise.
Step 1: Get comfortable in your seat.
Step 2: Breathe in through your nose for 4 seconds.
Step 3: Hold your breath for 7 seconds.
Step 4: Breathe out fully for 8 seconds.
Step 5: Do this for 1-minute to help calm your mind and break free from stress.
EXERCISE 2: BODY SCANNING
Try this meditation practice to relax your body from head to toe.
Step 1: Find a quiet area and sit or lie down (if you can) in a comfortable position.
Step 2: Starting at the top of your body, really consider each individual body part as you move your focus downwards.
Step 3: As you go, notice any areas of tension and soften and relax them.
Step 4: Continue until your whole body feels completely relaxed.
EXERCISE 3: CALM COLOUR, STRESS COLOUR
Colour yourself calm with this simple technique.
Step 1: Breathe deeply into your stomach.
Step 2: Imagine calm as a colour – what would it be?
Step 3: Now imagine stress as a colour – what would it be?
Step 4: Set a timer for 1-minute.
Step 5: Slowly breathe in and think of your calm colour, then breathe out and think of your stress colour.
Step 6: Repeat, taking long deep breaths, in and out, for the entire minute.