Whether you have one minute or 10, here are some tips in fitting in your own mini relaxation session, compliments of www.health.harvard.edu.
If you have 1 minute:
Feel the rise and fall of your breath as you breathe in slowly, count to 3, breathe out. Pause for a count of 3, repeat.Continue for one minute, pausing for 3 seconds after each inhalation/exhalation cycle.
2 minutes:
Count down slowly from 10 to 0, take a complete breath ( one inhale and one exhale) with each number. Space breaths apart by counting slowly.
3 minutes:
Take a BODY SCAN break in a chair (anywhere) by checking for tension. Start with the face, allowing jaw to open slightly, drop shoulders, arms fall at your sides. Loosen hands and feel thighs sink into chair, comfortably apart. Shins and calves are heavy, feet grow roots into the floor. Breathe in and out slowly and relax even more with each exhale.
10 minutes:
In a quiet room or space with eyes closed, imagine yourself in a peaceful, comforting place. Notice what you see, smell, hear, taste, touch. Take your time to find these pleasures. Focus on these sensory pleasures and let intrusive thoughts leave your mind with an exhale, gently returning to the calming world you've created.
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