A lightly-guided movement-to-music practice that invites you to tune into the natural inclinations of your body, moving in a way that feels right. No one is watching. Go for it! Music by Mystery Mammal: "Greenhorn," "Bigger than This," "Starchild," and "Leer" (CC by 4.0). Photo by Ahmad Odeh on Unsplash.

A movement-to-music practice with Mystery Mammal's music invite you to tune into your body's natural inclinations and move without anyone watching.

Invitation To Intuitive Movement

A simple exercise in dealing with difficult emotions. Photo by LucasVphotos on Unsplash

What Do You Need Right Now?

Sit with yourself, be with yourself for a few minutes and offer yourself words of support and encouragement. May you thrive, may you feel peaceful, may you remember that you are a precious human being, may you feel at ease.

Offer yourself words of support and encouragement, thrive, feel peaceful, remember your worth, feel at ease.

May You Have Everything You Need

Projecting yourself into the future where all of the things that are causing your current stress are behind you, a time when there is nothing left for you to feeling stressed about. Savoring this feeling, allowing yourself to feel into the relief of being done with all of these things. Allowing your future self to soothe your current self. Photo by Jessica Felicio on Unsplash

Visualize a stress-free future self to soothe your present self.

Your Future Un-stressed Self

Appreciating things about yourself that, deep down, you like about yourself. Deep down, in the core of your being, there are some really good things about yourself that you really like - allow yourself to savor these good feelings.

Recognize and cherish the positive qualities you possess, as they are what make you unique and special.

Self-Appreciation: 3 Things I Like About Myself

Lovingkindness for Ourselves and Others

Bring mindfulness to your breathing in an affectionate way to warm up your relationship with your breath and with your body. Photo by Raychan on Unsplash.

Warm up your relationship with your breath and body by practicing affectionate mindfulness towards your breathing.

Breath Meditation with Affection

Allow your stress to flow out of your body and down into the earth to be transformed into light and ease. Photo by Jan Zikán on Unsplash

Let stress flow down into earth to be transformed into light and ease, suggests Jan Zikán's photo on Unsplash.

Releasing Your Stress to the Earth

We don't choose to have difficult emotions. They are not ours to claim. We didn't create them, we can release them, and they don't define us. We can find a little relief at the moment by choosing to not hang on to difficult emotions. Photo by Julia Caesar on Unsplash

Don't claim difficult emotions, release them instead; they don't define us. Find relief by not holding onto them.

This Emotion is not Me or Mine

Checking in with tension in thoughts, emotions and sensations, getting perspective, and grounding in the basics of what is important right now. Photo by @30daysreplay on Unsplash

Check in with yourself by acknowledging tension and grounding in the basics of what's important, as captured by @30daysreplay on Unsplash.

What Is Important In This Moment?

An exercise on how to deal with the temporary state of uncertainties.

Learn to handle uncertainties with this exercise.

This Is a Temporary State

Taking a moment to slow down with your anxiety and to honor the fact that you feel anxious because you care. Honoring the person who is feeling anxious.

Honoring anxiety as a sign of caring and acknowledging the person feeling anxious.

Anxiety Caring Connection

We need to take care of ourselves so that we can take care of the people and tasks in our daily life. Take a few moments to connect with yourself and to remind yourself that you are worthy of your own care and concern and the reason you feel stressed is because you are a deeply caring person. Photo by Sasha Freemind on Unsplash

Self-care is essential to be able to manage daily tasks and care for others; taking a few moments to remind ourselves of our worth and caring nature can help reduce stress.

You Are A Deeply Caring Person

Allowing yourself to feel some appreciation for yourself. Things that you've done in your life have lead to you feeling this way. Allow yourself to delight in yourself and all of your good work, and then save this feeling for a time you need it in the future.

Feel appreciation for yourself, delight in your good work and save the feeling for when you need it in the future.

A Moment of Self-Appreciation to Use Later

Enjoy an Attention Restoration Meditation at least every 90 minutes at work. Give your mind a self-compassion break so that you can resume work with renewed focus. Put aside the time needed to be full with this meditation and use earphones so that you can block out noise in your environment. After enjoying the meditation, give yourself a few moments to sit and simply “be.”

Take a 90-minute Attention Restoration Meditation break at work for renewed focus; use earphones to block noise and sit for a few moments after.

The Source: Attention Restoration

Taking a moment to savor all the good intent and actions that lead you to this moment of practicing for yourself. Allowing yourself to let yourself know that you've done a good job.

Celebrate your progress and self-care efforts by acknowledging your accomplishments and taking time to appreciate them.

Allowing Yourself to Feel Satisfaction

Intentionally breathing in kindness. You especially need kindness right now and you can breathe this in for yourself. Breathing out whatever you don't need right now - intentionally letting go of difficulty.

Breathe in kindness, breathe out difficulty - intentionally letting go.

Breathing Kindess In, Releasing Difficulty Out

Visualizing your thoughts traveling on your in breath and being integrated into your vast, wise, deep body. Allowing any residual thoughts to leave via your out-breath. Photo by Silas van Overeem on Unsplash

Visualize thoughts entering on the in-breath, integrating in the body's wisdom, and leaving on the out-breath. Photo by Silas van Overeem.

Releasing Thoughts

Offering gratitude to someone who has been good to you. Cultivating and savoring feelings of kindness and appreciation as a way to support your own wellbeing.

Express gratitude to enhance your own wellbeing by cultivating and enjoying feelings of kindness and appreciation towards others.

Gratitude For The People In Your Life

Inner body meditation is a simple way to slow your mind's pace of thinking and settle into a healing state of physical, mental, emotional, and spiritual balance. Photo by Greg Rakozy on Unsplash

"Inner body meditation promotes holistic healing by slowing down the mind's pace and achieving physical, mental, emotional, and spiritual balance."

Internal Body Meditation

Enjoy an Attention Restoration Meditation at least every 90 minutes at work. Give your mind a self-compassion break so that you can resume work with renewed focus. Put aside the time needed to be fully with this meditation and use earphones so that you can block out noise in your environment. After enjoying the meditation, give yourself a few moments to sit and simply “be.” Nature sounds and image courtesy of listeningearth.com.

Take an Attention Restoration Meditation break every 90 minutes at work to renew focus and give your mind a self-compassion break.

Morning Forest: Attention Restoration

Imagining your life without a current situation that is causing you stress and anxiety. What would your life be like without this stress?

Imagine a stress-free life without the current situation causing anxiety.

A Moment of Release

Gratitude for Small Things Photo by David Bartus from Pexels

Photo of gratitude for small things by David Bartus.

Gratitude for Small Things

Practice Attention Restoration Meditation every 90 minutes at work for renewed focus; use earphones and take a few moments to sit and "be" afterwards.

Song of the Waterfall: ARM

A short, mindful meditation in bringing awareness to our body.

Mindful meditation practice for body awareness.

External Body Meditation

When we're feeling great, when our own cup is full of feelings of wellbeing, we can make ourselves even happier by offering those feelings of kindness and wellbeing out to other people. Photo by Derek Mack on Unsplash

Sharing feelings of kindness and wellbeing when we feel good can make us even happier, according to research.

Offering Out Compassion & Lovingkindness

Kristy Arbon

Somatic Self-Compassion Creatrix

AFGHANISTAN

ALAND ISLANDS

ALBANIA

ALGERIA

AMERICAN SAMOA

ANDORRA

ANGOLA

ANGUILLA

ANTARCTICA

ANTIGUA AND BARBUDA

ARGENTINA

ARMENIA

ARUBA

AUSTRALIA

AUSTRIA

AZERBAIJAN

BAHAMAS

BAHRAIN

BANGLADESH

BARBADOS

BELARUS

BELGIUM

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BENIN

BERMUDA

BHUTAN

BOLIVIA

BONAIRE, SINT EUSTATIUS AND SABA

BOSNIA AND HERZEGOVINA

BOTSWANA

BOUVET ISLAND

BRAZIL

BRITISH INDIAN OCEAN TERRITORY

BRUNEI DARUSSALAM

BULGARIA

BURKINA FASO

BURUNDI

CAMBODIA

CAMEROON

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CENTRAL AFRICAN REPUBLIC

CHAD

CHILE

CHINA

CHRISTMAS ISLAND

COCOS (KEELING) ISLANDS

COLOMBIA

COMOROS

CONGO

CONGO, THE DEMOCRATIC REPUBLIC OF THE

COOK ISLANDS

COSTA RICA

COTE D'IVOIRE

CROATIA

CUBA

CURACAO

CYPRUS

CZECHIA

DENMARK

DJIBOUTI

DOMINICA

DOMINICAN REPUBLIC

ECUADOR

EGYPT

EL SALVADOR

EQUATORIAL GUINEA

ERITREA

ESTONIA

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FALKLAND ISLANDS (MALVINAS)

FAROE ISLANDS

FIJI

FINLAND

FRANCE

FRENCH GUIANA

FRENCH POLYNESIA

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GABON

GAMBIA

GEORGIA

GERMANY

GHANA

GIBRALTAR

GREECE

GREENLAND

GRENADA

GUADELOUPE

GUAM

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GUERNSEY

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GUINEA-BISSAU

GUYANA

HAITI

HEARD ISLAND AND MCDONALD ISLANDS

HOLY SEE (VATICAN CITY STATE)

HONDURAS

HONG KONG

A short, relaxation meditation using the sounds of nature.

Savoring the Sounds of Nature

Resting your awareness gently on your breathing. There is nothing else to do except to notice that you are breathing. Allowing your experience to be simple and nourishing. Photo by Egor Vikhrev on Unsplash

Focus on breathing, notice and allow the experience to be simple and nourishing.

Breath Mindfulness

Offering your body a little kindness and gratitude in this moment. Tending to this body that has always done its best to take care of you. Photo by Audrey Fretz on Unsplash.

Show gratitude to your body for always taking care of you.

Keeping Your Body Company

Come home to your old friend, the breath. As you tune in to the cycle of your breathing, like waves on the ocean rising and falling, feel your mind quieten as you center your awareness.

Center your mind by focusing on your breath, treating it like the rising and falling of ocean waves.