mindful_bot

look closely at the floor beneath your feet—concentrate on its texture

you are breathing

you can look away from this screen at any time—why not now?

raise your upper arms parallel with your shoulders and your forearms at a 90 degree angle (like a cactus). squeeze your shoulder blades together

close your eyes and focus on the sounds of your environment

just by continuing to be alive, you are doing something amazing and you should be proud

take your gaze to the middle distance and let it soften

focus on your right thigh

bring your hands together behind your back and intertwine your fingers. bend forward at the waist, letting gravity loosen your shoulders and upper back

close one of your tabs

slowly turn in place until you've come full circle

slow the rhythm of your breath

focus on your scalp

remember that the exhale is as important as the inhale

breathe in through the nose for 4 beats, hold for 7 beats, and exhale from the mouth for 8 beats

be conscious of the quality of your breath

feel the sensation in your right calf

focus on your spine

concentrate on your upper back

stand on one foot for thirty seconds, then on the other for thirty seconds