Exercise Five: 4-7-8 Breathing Technique

A mindfulness exercise in which you are facilitated to notice different feelings and sensations in your own body and in your environment including comfort, discomfort, tension, relaxation, temperature and your thoughts.  Please note that this recording references the group - as if the listener will be participating in a group when the recording is done). 

This episode is a visualization exercise in which you use all your senses to imagine or create a safe, calm and peaceful place or image.

An exercise which guides you through slowly tensing and then releasing tension in each muscle, with the goal of providing a feeling of relaxation.

This episode will guide you through a grounding technique using all of your senses. Grounding is a simple and effective therapeutic technique that can help when feeling overwhelmed by anxiety. Grounding helps us be present in the here and now and helps us realize we are in control of our emotions, feel safe and re-focus.

This episode guides you through a breathing technique which elicits a relaxation response and may have additional positive benefits such as improved circulation and digestion. (this is the exercise in the actual mindfulness video).

A very short and simple exercise which encourages you to think about a positive personal trait. A great way to start your day.

A guided meditation in which you are encouraged to use all your senses as you imagine yourself at the seashore.

A guided exercise in which feelings of compassion are evoked for another person and in which you are guided to notice the resultant physical sensations, thoughts and emotions in yourself. You are then guided toward self-compassion.