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Simple Practices for Everyday Peace 

Take a moment for yourself. These self-guided exercises are here to support your well-being, anytime, anywhere. 

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Grounding Practice

Our minds may be time-traveling to the past and the future, but our bodies and senses are connected to the present moment. Use your senses to ground yourself and settle your mind. 

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Using the Breath as
an Anchor

Your breath is your constant companion. Focus on the physical sensations of breathing, and anchor your attention to the feeling of each inhale and exhale, without trying to control or change your natural breathing pattern. When your mind wanders, return your attention to your breathing until your mind wanders again. Please enjoy the guided meditation of this practice down below. 

Belly Breathing
Pranayama Practice

  • Sit or lie down comfortably and close your eyes or lower your gaze. 

  • Place one hand on your chest, and the other on your stomach. 

  • Inhale deeply, observing your belly rising (not your chest).

  • Exhale and observe your stomach contracting. 

  • Repeat for as long as you're comfortable.

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Mindful Eating

Choose one snack, drink, or meal, and focus on all of the physical sensations of observing and consuming it. This quiets the mind and grounds you in the present moment. 

  • Notice the sights, smells, textures, and tastes without judgment. 

  • After observing the food or drink, slowly take your first bite or sip, focusing on every aspect of the experience. 

  • Notice the flavors and how consuming this treat feels. 

You can do this practice as long as you'd like. Paying attention to the physical experience we are having in the moment is a great way to ground ourselves and engage more fully in our life. 

Box Breathing
Pranayama Practice

Box Breathing has many physical, emotional, and mental health benefits. It involves inhaling, holding, exhaling, and holding the breath for 4 seconds. Doing this practice for a few minutes a day can:

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  • Reduce stress and anxiety

  • Lower blood pressure and heart rate

  • Improve focus and mental clarity

  • Regulate your nervous system

  • Promote emotional balance

  • Enhance your sense of control and calm

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Mindful Journaling

Spend a few minutes writing freely whatever comes to mind, without focusing on spelling, grammar, or content. Doing this practice daily can:

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  • Clear mental clutter

  • Reduce stress and emotional tension

  • Identify patterns in your thoughts and feelings

  • Increase self-awareness and mindfulness

  • Boost creativity and problem-solving

  • Process experiences with more clarity

  • Strengthen your connection to your inner voice

Using The Breath as An Anchor Guided Meditation (8 minutes)

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