Meditation Refresh

Find your balance anytime.

Quick Stress Relief | Promotes Wellbeing

Info

Environment: Find a quiet spot, scenic or comfy location.

Optional: A chair or cushion, timer.

Complete each step at your own pace. Set a 10-minute timer (Optional)

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Steps

Settle in

• Find a comfy, quiet place.

• Sit on a chair with feet flat or cross-legged on the cushion.

• Close your eyes and breathe deeply a few times.

Breathe

• Focus on your breath.

• Inhale deeply through your nose, feel your abdomen rise.

• Exhale slowly through your mouth.

• Let go of any tension.

Scan your body

• Start at your head, move down to your toes.

• Notice areas of tension and relax them.

• Tune in to your body and release stress.

Pick a focus

• Choose your breath, a calming word, or the present moment.

• Silently repeat your word or mantra as you inhale and exhale.

• Gently bring your mind back if it wanders.

Return gently

• When you are ready, slowly bring your awareness back to your surroundings.

• Take a few deep breaths and open your eyes.

• Stretch lightly and carry the calmness with you.

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