Do this when you are seeking answers — 1. Begin by taking three slow, deepE breaths. 2. Visualize yourself as your favorite tree. 3. Visualize roots emerging from the soles of your feet, growing slowly downwards, getting stronger as they go. 4. Lift your arms up in the air. Visualize branches shooting up from your body, toward the sky. 5. Feel the Sun’s energy coming down to meet the Earth’s energy. Visualize them meeting at your center as a big ball of glowing white light.

What a great way to begin the week! — Focus on something that you are grateful for right now. Put your attention completely on how it feels to think about it. What feelings arise when you do? Dwell on those for a few minutes. Alternately, if you prefer, make a list of things you are grateful for. Pause for a moment with each one on your list. Notice how you feel. Gratitude — such a great way to begin the week!

Soothing mindfulness practice to bring you peace — Sit or lie down comfortably Focus on your breathing. As you breathe, repeat, “May I experience peace and happiness.” When you have settled into meditating on this mantra, change the mantra to focus on another person by saying, “May (name) experience peace and happiness.” Continue to breathe as you meditate on this thought from your heart. Bonus points: Wish peace and happiness for someone you dislike.

Ask yourself, “how am I doing?” Answer honestly — the joy and challenges you may be facing. Next, ask yourself, “What do I need?” Maybe there is something you need right away, later today, this week, or in the long term. This exercise allows you to pause and notice what is happening in your life, and how you can care for yourself, just as you would check in with your friend. Treat yourself like a friend

Let’s not hang on to painful feelings — Think of a person who has offended you or someone you know with their behavior. Pause for a moment to imagine what factors could have led that person to behave in that way—to hurt or put off others. Perhaps, imagine the person as an innocent child or baby. Send this person compassion from your heart, wishing them well. How does this feel—sending compassion?

To calm you and help you focus — Take a few deep breaths Choose a color. Now, look around you. Observe. Name everything that is in that color. Feel free to choose another color Repeat the exercise as many times as you need. Remember to keep breathing. Tip: this is a great exercise to do in a garden (you can choose to look at a photo of Katie Michaelson’s garden); or pick a painting and spot the color.

For inner peace and calm — yes! That’s possible! — Some days are . . . just one of those days. Life serves up situations for which we really cannot find rational answers to some of our problems. During these times, meditation is a good path to walk on. Of course, it won’t really solve your problems, but it certainly…

Yep! Another one! — Take a ball of Play-Doh. No Play-Doh? No problem. Take some cookie dough or any other dough. Or modeling clay. Or mix flour and water and knead. Then, Just hold it. Look at it. Do you have the urge to squeeze it? What is the temperature of the Play-Doh? What is its color? As you turn it in your hand, notice how its shape changes. Focus on the smell. Don’t judge. Now push one finger into the Play-Doh.

A wonderful and enjoyable mindfulness meditation — Pick up a Play-Doh container. Read what’s written on it. The colors, design. Open the container. Smell it. Any memories? Associated feelings? Expereinces? Now, take the Play-Doh in your hand. Knead it. Feel the texture, temperature. Just enjoy. No need to create anything. Although, do feel free to create something. Imagine you are a child enjoying Play-Doh for the first time.

Because we all need a daily dose — Today, I want you to do this: Take a sheet of paper and a pen. (digital is cool) List five things you love about yourself. You can also list five things you’ve accomplished/done that you are proud of. Keep this list safe, to look at on those days when you need an instant mood upper. I’d love it if you shared what you listed in the comments. ❤ Vidya Sury, Collecting Smiles ❤ Did you smile today?

A mindfulness exercise to help you calm down and focus. — Take a few deep breaths Now start naming everything you see around you. Your surroundings, your table, what’s in your hands, or maybe even on your mind. Then, start talking to yourself about the details of the things you see Maybe the sound of the clock ticking, flowers in a vase, plants, something on the floor, the walls, outside the window. Anything.

Mindful Appreciation Exercise — Close your eyes Take a few deep breaths Bring your attention to your feet or hands Notice all the sensations present, or lack of Observe your hands, appreciate Observe your feet, appreciate That’s it. We take our limbs — our hands and feet for granted. Why not pause for a few moments to appreciate all that they do for us? Our feet bear our weight and take us from place to place. Our hands — well, use your imagination.

Simply because you have to keep smiling! — Sit relaxed, in a chair, both feet touching the ground, arms at your side, eyes closed. Slowly begin to smile. Feel your cheeks expand. Feel your lips stretch over your teeth. Are your lips dry or wet? Is your mouth open or closed? Notice the way your face stretches. Which way does it stretch? Notice how your forehead slightly moves back. If your mind starts to wander, acknowledge this and bring yourself back.

But by all means, feel free to turn it into a full smile — Sit in a chair Take a couple of deep breaths. As you continue to breathe, slowly start to turn the sides of your lips upward to make a small smile (half smile?). Now relax your face Go for a serene expression. Do your emotions change as your face communicates acceptance to your brain? Alternatively, look in a mirror Make a peace sign with your first and middle fingers

Progressive muscle relaxation — This one has a fancy name but is very easy. Start with your toes and work all the way up to your face. All you have to do is squeeze each part of your body, hold the tension for two seconds, and release. Notice how it feels when you hold the tension and release it. Whole-body progressive muscle relaxation is, of course, best. But feel free to do it with only certain parts of the body.

Appreciating the present moment — Make a gratitude list with everything you can think of on it. It can be a big thing or a small thing (morning coffee, a raise, recovering from a cold, good news from someone, a new bloom in your garden, a new toothbrush, sunshine, anything) Now meditate on the list for several minutes. Do you feel a change in your emotions? Another option is to write a thank you note to someone. Be specific about what that person did to receive your gratitude.

Mindfulness exercise to calm you and reduce anxiety — Focus on something around you Now, become mindful of your breath Count your breath Breathe in (One) Breathe out (Two) Breath in (Three) Breath out (Four) Go all the way to 10, then start again at 1 If a thought/urge/distraction enters your mind, let it. Just return your focus to counting your breath. If you lose count, that’s okay. Just start at one

Bring happiness to your present moment — Using guided imagery is a powerful way to revisit pleasant moments. Use imagery from a video or website, your photo albums, or a magazine. My favorite is my travel photo albums. Visualize that you are in the place you see in the photo or the place that is being described in the video or website, hearing the sounds and feeling the other sensations. Lose yourself in this experience, and, when the exercise is over, bring its benefits back to the present moment.

Deep breathing to promote clear thinking — Set an alarm for one minute (or more if you wish) Lie down on your back on the floor or in bed Or sit upright in a chair. Place a hand on your belly As you breathe in, watch how your belly expands. As you breathe out, watch your belly deflate. Belly Breathing helps with deep breathing, bringing oxygen into your system. More oxygen helps our bodies relax and enables us to think more clearly.

A great way to practice being objective — We are somehow tuned to being subjective most of the time. It comes naturally to us. But practicing being objective helps us to distance ourselves from situations, makes it easier to let go of that which does not add joy to our lives, and keeps us mentally healthy. Here is an easy exercise to do just that. Pick up a magazine (Can be digital, of course). Look at the photos.