Mindful Breathing Space
Breathing
Focus your attention on the Take a few moments to
sensations of your breath, bring awareness to your
observing the inhalation breath and bodily
and exhalation without sensations, allowing yourself
trying to control it. to ground and refocus.
Box Breathing Belly Breathing
Place one hand on your
chest and the other on your
Inhale for a count of four, belly. Inhale slowly, feeling
hold for a count of four, your belly rise as you fill your
exhale for a count of four, lungs with air. Exhale
and pause for a count of completely, allowing your
four, creating a square belly to fall. Focus on the
pattern. sensation of the breath.
Counting 4-7-8 Breathing
Breaths Technique
Inhale for a count of four,
Count your breaths from one hold the breath for a count
to ten, focusing your of seven, and exhale for a
attention on each breath as count of eight, to promote
you inhale and exhale. relaxation and calmness.
Deep Breathing Alternate Nostril
Breathing
Take a slow, deliberate Close one nostril with your
breath, filling your lungs finger, inhale deeply through
fully, and exhaling slowly, the other nostril, then close it
promoting relaxation and and exhale through the
grounding in the present alternate nostril, repeating
moment. the pattern.
Body Movement Body
Meditation Appreciation
Engage in any form of Express gratitude and
mindful movement like tai appreciation for your body
chi, qigong, or dancing, by focusing on the different
focusing on the sensations parts and functions that
and flow of your body. support your well-being.
Mindful Body
Stretching Awareness
Direct your focus to the
Engage in gentle stretches physical sensations and
while paying attention to feelings within your body,
the movement, sensations, cultivating a deeper
and breath. connection and awareness.
Body Scan Progressive
Meditation Muscle Relaxation
Bring your attention to each Tense and relax different
part of your body, from head muscle groups, starting
to toe, noticing any from your toes and
sensations or areas of gradually moving up
tension. through your body.
Body Scan in Mindful Posture
Nature
Practice a body scan Throughout the day, check in
meditation while being with your posture, aligning
outdoors, connecting with your body in a balanced and
the natural environment relaxed manner, and noticing
and the sensations it evokes the effects on your overall
in your body. well-being.
 Mindful Eating
Engage all your senses
while eating, noticing the
colors, smells, textures, and
flavors of the food.
Mindful Seeing
Choose an object or a
natural scene and observe it
with focused attention,
noticing the colors, shapes,
and details.
Mindful
Walking
Walk slowly and deliberately,
paying attention to the
sensations in your feet, the
movement of your body, and
the environment around you.
Mindful
Smelling
Take a moment to bring your
awareness to different
scents in your environment,
such as flowers, food, or
essential oils.
Sound
Meditation
Direct your awareness to the
sounds around you, both
near and far, without
labeling or judgment.
Mindful Touch
Engage in activities that
involve tactile sensations,
such as feeling different
textures, touching tree bark,
or practicing self-massage.
Mindful
Showering
Bring your full attention to
the experience of taking a
shower, noticing the
sensations of water, the
temperature, and the
scents.
Mindful Art
Observation
Observe the colors, shapes,
lines, and textures, immersing
yourself in the details and
allowing the artwork to evoke
emotions and thoughts
without judgment.
RAIN Technique Reflection Three-Minute Listening to
Journaling Breathing Space Silence

3 min.

Recognize, Allow,
Investigate, and Nurture.
Use this technique to Take three minutes to bring Sit quietly and focus on
investigate and respond to Set aside time to reflect on your attention to your the absence of sound,
difficult emotions or your thoughts, emotions, and breath, body sensations, and allowing yourself to fully
challenging experiences experiences, using writing as thoughts, allowing yourself immerse in the silence and
with compassion and a tool for self-exploration to become present and observe your internal
understanding. and insight. centered. experiences.

Loving-Kindness Gratitude Labeling Non-Judgmental

Meditation Practice Thoughts and Awareness
Emotions

Cultivate an attitude of non-

Cultivate feelings of love judgmental observation,
and compassion by silently Reflect on things you are Observe your thoughts and allowing thoughts, emotions,
repeating phrases of well- grateful for, either by writing emotions as they arise, and sensations to come and
wishing for yourself and them down or mentally labeling them without go without getting caught up
others. acknowledging them. judgment or attachment. in them.
 Emotional Emotional Mindful Emotional Mindful
Body Scan Anchoring Expression Emotional Inquiry

Direct your attention
inward and scan your body,
specifically noticing any
emotions or sensations that
arise without judgment or
attachment.
Choose an emotional
anchor, such as a word or a Set aside time to explore
phrase, to bring your Engage in creative activities and inquire into your
awareness back to the to express and process emotions, asking yourself
present moment whenever emotions in a mindful and questions like "What am I
you notice yourself getting non-judgmental way, feeling?" and "What might
caught up in strong promoting self-expression be the underlying causes
emotions. and emotional exploration. of these emotions?"

Mindful Compassionate Emotional Mindful Emotional

Emotional Release Self-Reflection Check-In Regulation

Notice the arising of

Allow yourself to fully
experience and express
emotions that arise, using
techniques such as deep
breathing, journaling, or
talking to a trusted therapist.
Set aside regular moments
Reflect on your own emotions to pause and check in with
with self-compassion. your emotions. Take a few
Acknowledge and accept deep breaths, and then
them as valid without gently ask yourself, "How am
judgment or criticism. I feeling right now?"
emotions and practice self-
regulation techniques like
deep breathing, grounding
exercises, or engaging in
activities that bring you a
sense of calm and balance.