5-4-3-2-1 The First Time

This exercise will have you purposefully take in the details of your surroundings using each of your senses one at a time. This technique is great to do when you are trying to manage an anxiety or panic attack, are having difficulty getting control of your racing mind, or for any other reason you might have when you feel like you just need to ground yourself back into your reality a bit.

5-4-3-2-1 Once You’re Familiar

This skips the introduction and walk through of the 54321 technique that the initial guided audio has, and dives straight into the exercise with you. It is perfect if you are already familiar with this technique or have already listened to the initial audio (and want to bypass the 43 second intro!).

Active Muscle Tension Release For the First Time

This exercise is a modified version of the progressive muscle relaxation technique (like you can find with Elena). As you work your way through relaxing different muscle groups through active tightening and releasing, here you’ll find more of a 50/50 balance between mindfulness and active muscle tension release.

Active Muscle Tension Release Once You’re Familiar

This skips the introduction and walk through of the modified muscle tension release that the initial guided audio has, and dives straight into the exercise with you. It is perfect if you are already familiar with this technique or have already listened to the initial audio (and want to bypass the 42 second intro!).

A Quick Reminder For You (Yes, you!)

Sometimes you just need someone else to give you a pep-talk when you can’t find the words for yourself. 

Mindful Breathing

This practice is often used to introduce mindfulness to beginners, helping them learn to ground themselves in the present moment by focusing on their natural breathing. For folks who may be feeling stressed, have an overactive mind – this practice could serve as a calming exercise when those situations arise. 

Gratitude Practice

This practice encourages the person to reflect on all of the things they are grateful for, while taking note of the physical sensations that may arise during this practice. It can help folks feel more at peace after a chaotic day or if they find themselves feeling down. 

Leaves on a Stream

This is a common technique in acceptance and commitment therapy, known as, “Cognitive Defusion” where it utilizes visualization to help individuals view all thoughts (both good and bad) as brief moments that pass through us. For people that may struggle with being impacted by their thoughts (spiralling, anxious/intrusive thoughts), this activity helps them see that these thoughts cannot control us if we do not let them attach to us – but rather, “float down the water stream,” further and further away from us. 

Progressive Muscle Relaxation

An exercise recommended for folks who may struggle with anxiety symptoms, as this practice targets various muscle groups by tightening and then releasing, sending the message to the body to release the tension that they may have been holding unconsciously. 

Body Scan

One of the more popular mindfulness exercises, where the individual builds awareness to the various sensations within our body by  being guided to scan their body from their feet to the crown of their head. This practice helps connect mind + body and can help individuals relax deeper.