Calming exercise

Lie down in a calm space. Find a comfortable position and close your eyes. Take a deep breath and sigh out everything that has been weighing on your mind. You can even let your sigh make a sound. Repeat this a few times. Continue with deep breathing — letting your diaphragm rise and fall, making your breaths long. Pay special attention to your exhale; your body will naturally breathe in on its own.

Imagine that you are breathing in peace, calm, and serenity. Picture that all the peace and calm you inhale spreads throughout your entire body. It flows down to your toes, to the tips of your fingers, into your skin, and all the way to your head. Notice how good it feels.

Now imagine exhaling all the worries and burdens you have been carrying. Feel your mind and body cleansing, becoming lighter. With each breath, let relaxation replace the tension and allow your body to feel it. Notice how your muscles release, your breathing deepens, and your whole body — and, in turn, your mind — becomes calmer. Your heart rate slows, your blood pressure decreases, your body relaxes, and your mind feels peaceful.

Stay in this position for a while and let yourself enjoy this state. When the exercise ends, take a moment to think about how you can carry this feeling with you for the rest of the day. Then do so.