Methods · Method

Body-oriented Therapy-derived

Body-awareness practices inspired by body-oriented therapy; avoid unsupported physiological or trauma-treatment claims.

• Comfortable Diaphragmatic BreathingTry a few slow, comfortable breaths while noticing the abdomen move. Keep the exercise easy, stop if it feels uncomfortable, and do not use it instead of medical care.
• Take a Few Minutes to Shake Your Hands, Arms, or Even Your Whole BodyTake a few minutes to shake your hands, arms, or even your whole body. Visualize stress and tension shaking off and leaving your body.
• Choose a Physical Sensation to Focus On, Like the Feeling of Warmth from aChoose a physical sensation to focus on, like the feeling of warmth from a cup of tea or the texture of fabric. Stay present with this sensation for a few moments.
• Stand Up, Press Your Feet into the Floor, and Feel the Ground Beneath YouStand up, press your feet into the floor, and feel the ground beneath you. Focus on the physical connection to the earth and let it bring you stability.
• Start from Your Toes and Work up to Your Head, Tensing Each Muscle GroupStart from your toes and work up to your head, tensing each muscle group for a few seconds, then releasing. Notice the relaxation as you let go.
• Take a Few Minutes to Close Your Eyes and Mentally Scan Your Body fromTake a few minutes to close your eyes and mentally scan your body from head to toe. Notice any areas of tension or discomfort.
• Move Your Body in a Way That Feels Good—stretch, Shake, or Even DanceMove your body in a way that feels good—stretch, shake, or even dance. Let go of tension and notice how movement changes your mood.