Transform stress into calm with this essential meditation toolkit. Find the perfect technique for any situation.

Emergency Techniques

3-Breath Reset

Overwhelm, anger, panic

  • Inhale slowly for 4 counts through nose
  • Hold gently for 2 counts
  • Exhale slowly for 6 counts through mouth
  • Repeat twice more

Longer exhale activates calm response.

Box Breathing

Acute stress, preparation

  • Inhale for 4 counts
  • Hold for 4 counts
  • Exhale for 4 counts
  • Hold empty for 4 counts
  • Repeat 4-8 cycles

Adjust count (3 or 5) to your comfort.

5-4-3-2-1 Grounding

Anxiety, panic, disconnection

  • Name 5 things you see
  • Name 4 things you feel (texture, temperature)
  • Name 3 things you hear
  • Name 2 things you smell
  • Name 1 thing you taste

Be specific, not general.

Body Drop

Physical tension

  • Drop shoulders from ears
  • Soften jaw, let tongue rest
  • Relax belly completely
  • Unclench hands
  • Take one deep breath

Notice contrast between tense and relaxed.

Core Daily Practices

Breath Awareness Meditation

Building focus, daily foundation

Basic Practice (5-10 minutes)

  • Sit upright, close eyes
  • Focus on breath at nostrils or belly
  • Notice inhale and exhale naturally
  • When the mind wanders, gently return to the breath
  • End with three conscious breaths

The Mind will wander constantly - this is normal. Returning attention IS the practice.

Morning Awakening

Setting daily intention

2-Minute Version

  • Notice breath for 5 cycles while still in bed
  • Set one intention for the day
  • Feel brief gratitude for rest

5-Minute Version

  • Body scan from head to toe (2 min)
  • Breath awareness (2 min)
  • Intention setting (1 min)

Evening Wind-Down

Releasing day, preparing sleep

Quick (3 minutes)

  • Three gratitudes from today
  • Body tension scan and release
  • Several peaceful breaths

Standard (8 minutes)

  • Day review without judgment (2 min)
  • Full-body scan with conscious release (5 min)
  • Self-compassion: “May I rest peacefully” (1 min)

Emotional Regulation

RAIN Technique

Processing difficult emotions

R - Recognize: “What am I feeling right now?” Name it specifically. A - Allow: “Can I let this be here?” Don’t push away or feed it. I - Investigate: “Where is this in my body? What does it need?” N - Non-attachment: “This feeling is temporary, not who I am.”

Spend 2–3 minutes on each step. Move slowly, be gentle.

Emotion Labeling

Creating emotional distance

  • Pause when a strong emotion arises
  • Name it simply: mad, sad, glad, afraid, anxious, excited
  • Say “I am experiencing [emotion]” not “I am [emotion]”
  • Locate feeling in the body

Observe without trying to change.

Emotional Release Breathing

Moving stuck emotions

  • Inhale, accepting whatever emotion is present
  • Hold briefly while feeling it fully in body
  • Exhale, letting emotion flow out naturally
  • Repeat until emotion shifts

Don’t try to eliminate, just allow movement.

Stress Management

Progressive Muscle Relaxation

Physical tension, anxiety

Quick Version (5 minutes)

  • Tense face for 5 seconds, release completely
  • Tense shoulders/arms for 5 seconds, release
  • Tense torso for 5 seconds, release
  • Tense legs/feet for 5 seconds, release
  • Enjoy full relaxation (1 min)

Notice the contrast between tension and release.

Pain Acceptance

Chronic pain, physical discomfort

  • Locate pain precisely
  • Observe qualities (sharp, dull, hot, tight) without story
  • Breathe gently into the area
  • Send kindness: “May you be comfortable”

Not about eliminating pain, but changing relationship to it.

Relationships & Communication

Loving-Kindness Meditation

Compassion, difficult relationships

Practice Sequence (1 Minute each)

  • Self: “May I be happy, healthy, peaceful, free from suffering”
  • Loved one: Extend same wishes
  • Neutral person: Someone you barely know
  • Difficult person: As best you can
  • All beings: Everyone everywhere

If resistance arises, return to easier category.

Pre-Conversation Centering

Better communication

  • Three deep breaths
  • Set intention to listen deeply
  • Brief body check for tension

Arrive present, not reactive.

Work & Focus

Desk Reset

Workplace stress

1-Minute

  • Adjust posture
  • Three conscious breaths
  • Body tension scan
  • Set intention for next task

5-Minute

  • Posture adjustment (30 sec)
  • Breath focus (2 min)
  • Body scan and release (2 min)
  • Clear intention setting (30 sec)

Decision-Making Meditation

Clarity, important choices

  • Center with breath awareness (2-3 min)
  • Present question lightly, without forcing
  • Open awareness to whatever arises
  • Rest in not-knowing if needed
  • Trust inner wisdom timing

Sleep & Rest

Body Scan for Sleep

Insomnia, restlessness

  • Start at top of head, systematically relax down
  • Spend 30 seconds on each area
  • Let relaxation flow like warm water
  • Areas: head, face, neck, shoulders, arms, chest, back, belly, hips, legs, feet

Often leads naturally to sleep

Counting for Racing Mind

Busy thoughts at bedtime

  • Count backwards from 100
  • When mind wanders, return to 100 (no judgment)
  • Alternative: Count breaths 1-10, repeat
  • Continue until sleep comes

Crisis & Change

Present Moment Anchoring

Overwhelm, anxiety

Quick reality check:

  • Where am I right now?
  • What time/day is it?
  • Am I physically safe?
  • What do I see/hear/feel right now?

Impermanence Reflection

Loss, major change

  • Reflect: “Everything that arises also passes”
  • Notice thoughts, emotions, sensations changing constantly
  • Remember: Your body has completely changed since childhood
  • Rest in awareness that observes but isn’t affected by change

Daily Integration

Micro-Practices (Throughout Day)

Mindful Transitions

  • One breath between activities
  • Pause before opening doors, emails, apps

Mindful Eating

  • First three bites eaten slowly
  • Notice colors, textures, flavors

Mindful Walking

  • Feel feet on ground
  • Notice rhythm and balance

Technology Breaks

  • Pause before checking phone
  • One breath before responding to messages

Practice Menu by Available Time

Lightning Round (30 Seconds - 2 minutes)

  • 3-Breath Reset
  • Body Drop
  • Present moment check
  • Mindful transition

Quick Session (2-5 minutes)

  • Box Breathing
  • Emotion labeling
  • Gratitude practice
  • Desk reset

Standard Practice (5-15 minutes)

  • Breath awareness
  • RAIN technique
  • Loving-kindness
  • Body scan

Deep Session (15+ minutes)

  • Extended breath meditation
  • Complete muscle relaxation
  • Decision-making meditation
  • Healing visualization

Troubleshooting

Common Challenges

“My mind is too busy”

  • This IS normal - meditation isn’t about stopping thoughts
  • Noticing busy mind means you’re aware (that’s the goal!)
  • Try counting or 5-4-3-2-1 grounding

“I don’t have time”

  • Start with 30-second practices
  • Use transition moments (waiting, walking)
  • Link to existing habits (coffee brewing, tooth brushing)

“I feel worse after meditating”

  • You’re becoming aware of existing stress/anxiety
  • Try gentler practices with eyes open
  • Use grounding techniques instead of focusing inward

“I keep forgetting”

  • Set specific time-based phone reminders
  • Link to established routines
  • Start ridiculously small (one breath)

“Nothing is happening”

  • Benefits are often subtle and accumulate over time
  • Track before/after mood ratings
  • Ask trusted others if they notice changes