Inner Advisor Script

You are now going to come back in this room feeling much more relaxed and refreshed… feeling less tensed as at the

Lay on your back, place your arms at your sides, and close your eyes. Start to take slow deep breaths, the ones that are drawn from your diaphragm. Now focus on relaxing – let your muscles loosen up, from your toes, legs, trunk, shoulders, arms, to your fingers. On your mind, slowly begin a countdown from 10 to 1, imagining yourself getting lower and lower from an elevated point at each count. Or you can imagine a pebble slowly sinking in deep water, viewed from above. When you reach “one”, just let your mind drift, and at this point you should be completely relaxed, if not asleep or sleepy.What Else You Can

Sit straightly with your back and uncross your legs. Relax your arm and hand. Shake the hand until this feels floppy. While writing or doing coursework, lots of

1 Hold your left / right arm at your side and straighten your elbow as much as you can using your left / right arm muscles.

I breathe slow, deep, cleansing breaths that sooth me. I close my eyes and listen to my breathing. I inhale peace and contentment. I exhale all my worries. I drift off to sleep easily and sleep well. Tomorrow I wake free from negativity.

As you allow your entire body to become limp and loose and feel relaxed,… this time may become

Damaging and out of control thoughts can rob us of the ability to enjoy our present. Once you have practiced mindfulness you begin to find yourself automatically pushing aside these crushing thoughts and paying attention to your senses and the world around you. Your mind is more powerful than you can imagine and I invite you to harness that energy by having a look at this step by step guide that will show you how to get started with mindfulness in just a few minutes. This is a skill that could truly change your life and help you break out of

Lie down and place the soles of your feet while bending the knee to the side. Put your hands behind your head and keep your elbows in line with your ears. Continue to lie on the floor and bend your chest until almost stick to the floor. Do this exercise 10 times a day.

- Practice deep breathing exercises. These exercises not only help you to relax by thinking about your breathing, but help to get more oxygen into your system to keep you alert and ready.

Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body.

Someone taps my shoulder gently, and I scribble my notes furiously so I can be done when I turn around. I cautiously look up at the front of the room, and the

Take a deep breath - stand up straight or sit up straight, breathe deeply starting from way down in you abdomen. - A deep breath supports your tone and range

3.) “Alternate Nostril Breathing”: This exercise is to bring calm and balance by connecting the left and right sides of the brain. First start by being in a comfortable upright pose then hold the right nostril with your right thumb and inhale deeply with your left through the left nostril. At the end of the inhalation, close the left nostril with your ring finger on your left hand then exhale with your right nostril. Continue the process by inhaling through the right nostril and closing it off with your right thumb then exhale with your left nostril.

To begin, lie supine (on your back). Fold your knees and keep your feet hip distance apart on the floor, ten to twelve inches from your pelvis, with your knees and ankles in a straight line. With your arms beside your body, place your palms faced down.

Move to the jaw line. Follow from the point of the chin and draw the skin up and back to the ears. Repetition of ten is a good target.