Sitting in a comfortable position, do the following:
-Identify 5 things that you see
-Identify 4 things that you hear
-Identify 3 things that you are touching
-Identify 2 things you smell
-Identify 1 thing you taste
Take a few deep breaths.
2. Easy Breathing
Sit in a comfortable position. Focus on your breathing. Feel your chest raise and fall. Now breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, hold for 4 seconds. Continue this pattern until you feel relaxed.
3. Relaxing Imagery
Think about a place that relaxes you. Is it the beach? The mountains? A forest? Imagine yourself there. What do you see? What do you hear? Do you hear water moving? The wind blowing? Do you feel a breeze across your face? Do you feel the nice warm sun? Do you see the clouds moving? Continue to focus on what you hear, feel, see.
4. Body Check
Find a comfortable position. Take a few breaths and focus on your body. Focus on your feet. Wiggle your toes. Are your feet tense or relaxed? Focus on relaxing them. Move to you ankles. Roll them around. Release any tension. Then move up to your calves. Squeeze and release. Focus on relaxation. Continue up your body, focusing on releasing tension in each body part.
5. Feelings Examination
Find a comfortable position. Take a few slow breaths and focus on what your feeling right now. Are you feeling more than one emotion? Are you frustrated, angry, happy, excited? Don’t worry about the cause, just notice them. Now pay attention to how your body is responding to your emotions. Are your shoulders tight because you are mad? If so, relax your shoulders and release the tension. Do this for all areas that you are feeling your emotions.
Take some time to check in with how you and your body is feeling. Use these tools to tune into your body and adjust how you are feeling.