1.Meaningful Inclusion 2.Consciously attend to breath work 3.Exercise 4.Movement 5.Awareness of body sensations 6.Attending to care for my body, nutrition 7.Meditation and prayer 8.Caring, nurturing self-talk Activity Goals
Some Possible Activities
1.Stretchy Breathing
Need: Yoga Mat . Stringy Balls . Visual Timer
Using the Stringy Balls, pinch the strings to expand and contract the ball in time with your breathing. Work towards a big breath (stretch out the strings), hold your breath (hold the stretched strings) for 2-5 seconds, and release the breath (strings). Repeat working from aggravated/excited breathing state towards controlling the breath and calm. Pro Tip: Exhale breaths slow down the heart rate. 2. Humming Bee Breathing A unique sensation helps create an instant calm and is especially soothing around your forehead. Use to relieve frustration, anxiety, and anger. Research shows it may help reduce your heart rate, think more clearly, and feel less irritable. 1.Choose a comfortable seated position. 2.Close your eyes and relax your face. 3.Place your first fingers on the tragus cartilage that partially covers your ear canal. 4.Inhale and gently press your fingers into the cartilage as you exhale. 5.Keeping your mouth closed, make a loud humming sound. 6.Continue for as long as is comfortable.
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