A great way to learn and can be helpful even if you have been practicing for awhile.
The following exercises should be done with your full attention, not while completing any other tasks.
Less than 1 minute
A very short practice that you can use any time of day.
Feel free to modify to just 1 breath!
A short breath practice when you have limited time.
30 minutes for when you have more time
10 minute body scan
20 minute body scan
40 minute body scan for when you have more time
If some movement is needed, try walking mindfully.
Word Guided Meditation
Sometimes using words helps.
Feel free to use whichever words resonate with you.
Labelling thoughts may help come back to the present moment.
To help label feelings and emotions
Eating mindfully takes practice.
This exercise uses raisins, but you can use another healthy snack and see what happens.
A stress management practice to take a vacation in your mind!
A combined practice using the several anchors including breath, body, sound, thoughts and emotions.
3 Step Mindful Breathing
A short practice to be present.
Sometimes meditation can bring on strong emotions. You can always stop, take a break, and talk to someone you trust. If you need more help, consider talking to a clinician (eg. doctor, therapist, counsellor) or call a helpline in your area. A possible source for helplines is: https://www.helpguide.org/find-help.htm
In an emergency, go to the nearest emergency department.