Body Scan

This is a technique requiring only 10 seconds. Quickly switch your focus from what’s going on around you and instead turn your focus inward. Mentally go through your body and notice any areas  where you are holding tension or tightness. Focus on your breath and on an exhale allow the tension to release.

Tense and Relax

Helpful for falling back to sleep and quieting the mind. Bring your attention to your feet. Flex and extend your toes and notice the muscles involved. Move up through your calves, thighs, hips, stomach and buttocks, back, chest, arms, shoulders, neck and face slowly, tensing and relaxing each area. Notice if you use other muscles or can isolate specific muscles in each area. Don’t criticize or judge yourself, just notice and move on. Shift your focus to your breath and try again, tensing and relaxing with your inhale and exhale.