Here’s a simple, step-by-step activity that you can try on your own to promote emotional well-being. It’s a combination of mindfulness, breathing techniques, and grounding exercises that can help reduce stress and anxiety. It's also effective for improving focus and emotional regulation, and can be particularly helpful for those of us who struggle with overwhelming thoughts or feelings.

• Step 1: Find a quiet space and position yourself comfortably. If sitting in a chair, keep your feet flat on the ground and your hands resting on your lap or thighs. If lying down, keep your legs straight and your arms at your sides or resting on your stomach.

• Step 2: Focus on your breathing. Gently close your eyes or lower your gaze. Begin to take slow, deep breaths in through your nose, allowing your lungs to fill completely, and then exhale gently through your mouth. Try to make your exhalations slightly longer than your inhalations (e.g., inhale for 4 seconds, exhale for 6 seconds). Continue breathing deeply for 2-5 minutes, or longer if you wish. If your mind wanders, gently guide your focus back to your breath without judgment.

• Step 3: Ground yourself. After a few minutes of mindful breathing, we will move into grounding to help bring your awareness fully to the present moment. Look around and notice what you see and what you hear. Notice a few things you can feel, such as the texture of the chair or floor you're sitting on or the weight of your hands resting on your body.

• Step 4: Check in with your body. Now that you’re grounded and present, take a moment to check in with your body. Start from your feet and move slowly up to your head, paying attention to any areas of tension or discomfort. As you scan each area, consciously relax any muscles that feel tense. If you notice any discomfort, breathe into that area, imagining the breath helping to release the tension.

• Step 5: End with a few moments of gratitude. Acknowledge the time you’ve taken for self-care, and thank yourself for showing up to this practice. Try to think of one thing you’re grateful for in the moment, whether it's something external or an internal feeling of calm.

PRO TIP: Be gentle with yourself! If your mind wanders or you feel restless, that’s okay. Just gently guide your focus back to the present moment without judgment.

WHY IT WORKS: Mindful breathing activates the parasympathetic nervous system, which helps to calm the body and reduce feelings of anxiety. Grounding connects you to the present moment and distracts your mind from anxious thoughts or worries. Practicing mindfulness and grounding regularly can create a greater sense of emotional regulation and resilience.