NYCID @ PS 62 – Mindfulness Meditation ***TEST PAGE****

Take a moment to Breath

Three Simple Steps:

1. Inhale fully in and expand belly muscles – 3 to 5 seconds to fill the diaphragm

2. Exhale out and release and relax belly – Don’t force the air out.

3. Chose the most comfortable nose/ mouth pattern.

The Body Check

Progressive Muscle Relaxation

Have you ever had an aching back or pain in your neck when you were anxious or stressed? When you have anxiety or stress in your life, one of the ways your body responds is with muscle tension. Progressive muscle relaxation is a method that helps relieve that tension.

So simply flex every muscle, tendon and ligament from your toes to your face and hold them for 4 seconds and then release.

Group them as follows:

1. Feet and toes – hold 4 seconds and release

2. Calves, hamstrings, quads, and glutes – hold 4 seconds and release

3. Core and chest – hold 4 seconds and release

4. Upper back, shoulders, neck and arms – hold 4 seconds and release

5. Head and face – hold 4 seconds and release

Always Journaling

Take a few minutes with some pen and paper and get out of your head for a few minutes.

Describe how you were feeling or as we say, “What was moving in you” as you were breathing?