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.
PRACTICE
Slow exhale breathing
Breathe out for longer than you breathe in to help the body settle.
PRACTICE
Physiological sigh
Two short inhales through the nose, then one long, slow exhale through the mouth.
PRACTICE
Loving-kindness meditation
Silently repeat phrases of goodwill, starting with yourself and extending outward.
PRACTICE
STOP practice
A one-minute pause to interrupt automatic reactions during busy or stressful moments.
PRACTICE
Alternate nostril breathing
A slow, balancing breath practice that alternates between nostrils.
PRACTICE
Counting breath
Count each breath to anchor a wandering mind in something simple and present.
PRACTICE
Gratitude reflection
Bring to mind a few specific things you're grateful for, and notice how they feel in the body.
PRACTICE
Urge surfing
Ride out a craving or urge by observing it rise and fall, rather than acting on it or fighting it.
PRACTICE
Self-compassion break
A short practice to meet a hard moment with kindness instead of self-criticism.
PRACTICE
Everyday mindfulness
Turn one routine moment - tea, wudu, washing hands - into a short mindfulness practice.