A small collection of guided meditations, breathing exercises, and grounding techniques. These are simple tools you can use anytime — before a session, in a hard moment, or just to slow down.
Inhale through your nose for 4 counts, hold 2, exhale through your mouth for 6. Drop your shoulders.
Notice nearby sounds — stream, leaves, birds — letting them wash over you. With each inhale, feel calm; with each exhale, release tension.
Progressive Muscle Relaxation (PMR) is a technique that reduces stress by tensing and relaxing muscle groups to increase tension awareness and release. It aids in managing stress, anxiety, and improving sleep, promoting calmness and well-being. Regular practice supports emotional regulation and better stress control.
A simple grounding technique that uses your five senses to bring you back to the present moment. Helpful when anxiety pulls you out of your body or into your head.
Breathe in for 4 counts, hold for 4, breathe out for 4, hold for 4, and repeat. Simple, effective, and something you can do anywhere. Particularly useful for racing thoughts or stress that makes it hard to focus.
Did you know that extending your exhales so that they are a little longer than your inhales can help you relax?
A guided 10-minute meditation for moments when depression feels heavy. If you are experiencing harmful thoughts, please use the crisis resources at the top of this page.
~ Lili Reinhart
