Find a quiet and comfortable space where you won’t be disturbed for five minutes.
Sit in a chair or lie down on a flat surface with your back supported.
Close your eyes gently to reduce visual distractions and promote calm.
Inhale slowly through your nose for four seconds, filling your lungs completely.
Hold your breath for a count of four to center your focus.
Exhale slowly through your mouth for six seconds, releasing tension.
Scan your body from head to toe, consciously relaxing each muscle group.
Focus your attention on the rhythm of your breath to anchor your mind.
Visualize a peaceful scene, such as a beach or forest, to promote relaxation.
Repeat a calming phrase like 'I am calm' or 'Let go' silently with each breath.
Gently stretch your arms, neck, and shoulders to release physical tension.
Roll your shoulders back and down to open your chest and improve posture.
Place one hand on your chest and one on your belly to feel your breath.
Breathe into your belly, ensuring the lower hand rises more than the upper.
Smile slightly to trigger a positive emotional response in your brain.
Stay present and acknowledge any thoughts without judgment, then refocus.
Take one final deep breath, holding and releasing it slowly.
Wiggle your fingers and toes to reconnect with your surroundings.
Open your eyes slowly and take a moment before resuming activity.
Stand up gently if lying down, and carry the calm feeling with you.
