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1. Deep Breathing (2–3 minutes)

Sit comfortably, close your eyes if you wish, and take a slow deep breath in through your nose, feeling your chest and belly expand. Hold for a moment, then exhale slowly through your mouth. Repeat for several breaths, focusing only on your inhale and exhale.

2. Grounding Through Your Senses (5–4–3–2–1 Method)

When stress rises, bring yourself back to the present by noticing:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

3. Mindful Walking (5 minutes)

Take a short walk and pay close attention to each step. Notice the rhythm of your feet hitting the ground, the movement of your arms, and the sights and sounds around you. Walking slowly and intentionally helps reset your body and mind.

4. Body Scan (5–10 minutes)

Find a quiet place to sit or lie down. Starting at the top of your head and moving downward, slowly bring awareness to each part of your body. Notice any tension, release your shoulders, soften your jaw, and relax your muscles as you scan downward.

5. Gratitude Pause (1–2 minutes)

Take a moment to reflect on one or two things you’re grateful for today. Write them down or say them silently. Shifting your focus to gratitude can lift your mood and lower stress levels.

How to Use These Exercises

• Choose one or two to practice daily.

• Keep sessions short at first—just a few minutes makes a difference.

• Use mindfulness as a gentle reminder to pause, not a chore to complete.

✨ Remember: Mindfulness is about progress, not perfection. Over time, these simple practices can help reduce stress and increase calm in your everyday life.