Monitoring Stress Reduction

A mindful companion to this worksheet

Settling the body and mind with mindfulness

When the body is braced against the world, the mind narrows. “Monitoring Stress Reduction” is a way into noticing what overwhelms you, what restores you, and how to meet difficulty without abandoning yourself.

How mindfulness can help

Mindfulness can help the body settle through the simple, repeated act of returning attention to the present moment. Sensing the breath, the feet on the floor, or the sounds around you gives the body a chance to register that, right here and right now, it is safe enough to soften.

Gentle steps to try

1. 1Lengthen the exhale. You might breathe in for four counts and out for six, for about a minute. A longer exhale is widely taught as a way to settle the nervous system.
2. 2Feel the ground. Press your feet into the floor and feel the support that has been there all along.
3. 3Name three things. Three things you can see, three you can hear, three you can feel. Let the senses lead you out of the loop of thought.
4. 4Choose one small kindness. A glass of water, a slow walk, a kind text to a friend. Small acts of care add up.