1 MINUTE TOOLS TO BRING YOU INTO THE PRESENT MOMENT

Sometimes we just need a minute to pull out of our frenzied state and ground ourselves in the present moment.

These tools can help calm the nervous system and temporarily reduce stress and anxiety.

I’M OKAY

If possible, place one hand on your belly and one hand on your heart. 

ASK YOURSELF: Where am I right now? (your physical space) 

Example: “I’m sitting at my desk.”

ASK YOURSELF: In this moment am I safe?

ASK YOURSELF: In this moment am I okay?

(You can add on with “In this moment am I loved? Am I healthy?”)

TAKE A DEEP INHALE, FEEL YOUR BODY EXPAND, EXHALE AND SAY TO YOURSELF:

“Okay (your name), you are good to go!” or Okay (your name), you got this!”

BOX BREATHING

Inhale and exhale through your nose only.

Pick a number between 1-10. The higher the number the longer you will hold your breath. We’ll use “3” as an example.

Inhale for 3 counts, hold for 3 counts, exhale for 3 counts, hold for 3 counts (repeat cycle for 1-2 minutes)

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