PRACTICE
Box breathing
Inhale, hold, exhale, and hold for four counts each.
03 / MEDITATION TECHNIQUES
Simple practices
you can explore safely.
These techniques are general information, not individualized treatment. Choose one gently and stop if it increases distress.
PRACTICE
5-4-3-2-1 grounding
Name five things you see, four you feel, three you hear, two you smell, and one you taste.
PRACTICE
Body scan
Notice sensations from head to feet without trying to change them.
PRACTICE
One small action
Choose one achievable action for the next hour: water, food, daylight, or a message to someone safe.
PRACTICE
Progressive muscle relaxation
Tense each muscle group for a few seconds, then release, working through the body from feet to head.
PRACTICE
Mindful walking
A short, slow walk where attention rests on physical sensation rather than thoughts.