Centering Touch

Place one palm on your belly, about 3 fingers below your navel. Feel the touch of your hand.

Place your other palm on your lower back, mirroring your front hand. Feel the touch of your hand on your back.

Now sense the place sandwiched between your hands, on the inside.

Balance

Balance is not a fixed point, nor a defined place we just need to get to. It is a process of constant corrections and recalibrations again and again.

Therapy is…

Dedication

Courage

Commitment

Be Still

Pause. Be still…

Uncertainty

Breathe into uncertainty. You can support anxiety and worry with your breath.

Dedication

Whatever we are giving our attention to, is what we are dedicated to.

Three Breaths

Upon finishing an activity or task, pause and take three breaths in and out before starting the next task.

(Breathe In / Breathe Out)…”One.”

(Breathe In / Breathe Out)…”Two.”

(Breathe In / Breathe Out)…”Three.”

Grounding

Bring your attention to the places your body is being supported right now. Notice what happens in your body as you feel that contact.

Square Breathing

• Breathe in for 4 counts

• Hold the breath in for 4 counts

• Breathe out for 4 counts

• Hold the breath out for 4 counts

Crocodile Pose (Makarasana)

Lie face down on the floor folding your arms to create a pillow. Feel your belly expand and press into the earth on the inhale, and your body settle to the floor on the exhale.

Listen to Music

Listen to music as if your body is a house with all the doors and windows open, allowing the cool breeze to flow through with ease.

Belly Breathing

Breathe into your hara center (just below the navel within your body) so that your belly expands on the inhale and relaxes on the exhale.

(If you need extra support to notice the breath, you can place both hands on your belly just below your navel.  Your hands will move away from you on the inhale; and relax and move towards your spine on the exhale.)

Mindful Breathing

Simply rest your attention on your breath as it naturally flows in and out.