Life can get a bit hectic sometimes, right? School, friends, family, and everything in between can
make things tough sometimes, but YOU have the power to make it a bit more relaxed and
enjoyable. How? By embracing mindful practices and practicing them when you’re feeling
stressed/overwhelmed. These easy-to-do practices and exercises can help you manage stress,
anxiety, or even other negative thoughts, helping you find peace when you need it.

Deep Breathing

• Find a comfy spot to sit or lie down and rest your hands on your lower stomach
• Close your eyes, take a deep breath through your nose while counting to 4, and try to
  send your breath to your tummy where your hands are resting
• Hold it for a moment at the top (all the air still in your lungs)
• Exhale slowly through your mouth while counting to six
• Repeat a few times, and see how you feel after!

Meditation

• Sit in a quiet place and close your eyes
• Focus on your breath (try using the deep breathing practice!) or a calming mantra like “I
  am calm, I am centered, I am at peace” (or whatever you think will work best for you and
  redirect your thoughts as your mind wanders)
• When your thoughts pop up (because they will), try bringing your attention back to your
  deep breaths or mantra
• Start with a few minutes and add more time as you begin to feel comfortable!

Guided Imagery

• Sit or lie down and begin your deep breathing practice
• Close your eyes and imagine a peaceful place for you! This could be the beach, a forest, a
  cozy room, or anywhere you feel safe
• Picture the details: the things you would see, what you might smell, the colors in your
  happy place
• Spend a few minutes in your happy place when you feel like you need a brain break!

Yoga: Mind and Body

• Try some simple yoga poses to stretch and relax! Things like child pose, lizard pose,
  mountain pose, downward dog, and cat/cow can be good beginner poses to try
• Sun Salutations are a great way to start and warm up your body
• Try looking online for videos with beginner-friendly yoga flows!

Mindful Walking

• Take a walk outside (in a safe area), by yourself or with a friend
• Pay attention to each step
• Notice the feeling of your feet hitting the ground, the feeling of the sun or wind as it hits
  your skin
• Observe the world around you with no judgments
• Try to find 3 things on your walk that you are appreciative of, big or small!

Remember these practices are like superpowers for your mind! Use them when you need a break,
feel stressed, or just want to improve your focus before a big test! The best part about these
practices is the more you do them, the easier they get and the better they work! Embracing
mindful practices is like having a secret tool in your toolkit that can help you tackle whatever
comes your way! So give it a shot! Take a few minutes every day to breathe deeper, be more
mindful, do some yoga, or meditate, your future self will thank you for investing in your
well-being today!

This blog was written for Healthy Young Nevada by Marie, an Intern at Immunize Nevada