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Self Care Sunday: 5 Meditation Exercises


Photo by Shashi Chaturvedula on Unsplash

This Self Care Sunday we are shifting our focus toward meditation. It is important to have moments where you clear your mind and focus on the now. Whether you meditate for five minutes or for thirty, your mind will be centered. These meditation exercises will help get you started:


The Counting Technique:

For this exercise, you just need to focus on your breathing. To get started, begin to count each breath. Inhale (1), exhale (2), inhale (3), and so on until you reach 10, then count back down.


Moving Meditation:

To start this meditation, stand with your feet firmly on the ground hip-width apart, hands by your side, and your palms facing outwards. As you inhale move your arms outward to your sides and up until your palms meet above your head. Exhale and bring your arms back down in the same pattern. Repeat at least 5 times.


The Box Breathing Technique:

For this exercise start by breathing in for a count of four seconds. Then exhaling for four seconds. Then hold your breath for another four seconds. Imagine you are breathing in a box shape.


The 5,4,3,2,1 Technique:

For this exercise, you will need to start by taking a deep breath in and out. Then look around the room and list 5 items you see. With another deep breath, move on listing 4 items around you that you can touch. Then 3 things you hear, 2 things you smell, and 1 thing you love about yourself.


The Visualization Technique:

Start this exercise by closing your eyes and imagining your “happy place” in your mind. Like a peaceful beach or a nature-filled park. Next, allow your imagination to feel and see everything, using all of your senses. Imagine feeling the warm sun, hearing the ocean waves, or watching the birds. If stressful thoughts enter your mind, acknowledge them, and let them go. Stay in your visualization as long as you feel comfortable.



These exercises are meant to help you de-stress and focus on yourself, so don’t put too much pressure on yourself to be perfect on your first try!




Clara Busé is a recent graduate from SCAD, Savannah College of Art and Design. She has a BFA in Writing and is currently working from her hometown, Atlanta.

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