Life can feel fast and overwhelming—school, friendships, responsibilities, and emotions that seem to come out of nowhere. Mindfulness and relaxation exercises are powerful tools that help you slow down, focus, and feel more in control.
You don’t need a yoga mat or total silence—just a few minutes and a willingness to try.
Mindfulness is paying attention to the present moment—your thoughts, feelings, and surroundings—without judgment. It helps you stop worrying about the future or replaying the past.
Use your senses to bring yourself into the moment:
Great for calming down during anxiety or sensory overload.
Breathe in for 4 seconds, hold for 4, breathe out for 4, hold again for 4.
Repeat this for a few minutes to calm your nervous system.
Close your eyes and slowly “scan” your body from head to toe, noticing any tension and letting it relax.
Start at the top of your head and work your way down.
Take a walk and focus on your steps, your breathing, and what’s around you.
Notice the feel of your feet on the ground and the rhythm of your stride.
Picture a peaceful place (like a beach or forest) and imagine every detail—what you see, hear, smell, and feel.
Let your mind “go there” to recharge and calm down.
Mindfulness isn’t about being perfect—it’s about being present. With just a few minutes a day, you can feel calmer, clearer, and more in control of your emotions.
