SELF-GUIDED EXERCISES
1. Your Five Senses
In what ways can you use each of your 5 senses to bring yourself a moment or peace and mindfulness? Think of one or two quietly to yourself or simply practice it in the moment.
2. Your Control Wheel
If you’re prone to “hypothetical worry” (i.e., the ‘what if?’ thoughts), practice noticing these thoughts and then redirecting your attention to things within your control.
Use this example to draw your own circle and write down what you do not have control over outside the circle. Then, note the things you can control inside of the circle – and pause for a moment of gratitude.
3. Playing Twenty Questions, One at a Time
We invite you to take a moment now to tune into your body and notice how you’re feeling. Reflect on them and perhaps write down what you're feeling in the moment.
Then, scan the 20 questions below. Which one can you answer for yourself right now? Keep this handy and consider a different question next time.
4. The Sands of Time
This is a basic meditation that can stand alone as a mindfulness practice. It’s easy to learn and is designed to be done in as little as one minute.
1. Sit up straight, but comfortably, in a chair with your feet flat on the ground.
2. Place your hands in a balanced position.
3. Focus your eyes on an hourglass. You can use one you have, download an app, or use one online here or a three-minute hourglass video here.
3. Focus on your breathing, as you follow each breath in and out, with your eyes resting on the flowing sand.
4. After 1 minute (or longer), gradually open your eyes and resume your day.
1. Sit up straight, but comfortably, in a chair with your feet flat on the ground.
2. Place your hands in a balanced position.
3. Focus your eyes on an hourglass. You can use one you have, download an app, or use one online here or a three-minute hourglass video here.
3. Focus on your breathing, as you follow each breath in and out, with your eyes resting on the flowing sand.
4. After 1 minute (or longer), gradually open your eyes and resume your day.
Remember: you can always call EAP! We're here 24/7 at 866-660-9533.