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Quick Mind-Body Reset

  1. Bring your awareness to your breathing.

  2. Breathe in and out through your nose.

  3. Count during each inhale and exhale and notice the duration.

  4. Now as you inhale count to 3 slowly: one…two…three.

  5. As you exhale, count to 5: one…two…three…four…five.

  6. Continue breathing through your nose for 3 more breaths;                         in for 3 and out for 5.

  7. On the next inhale, mentally say, “I am breathing in calm.”

  8. As you exhale, say to yourself, “I am breathing out tension.”

  9. Return to normal breathing and notice how you feel.

  10. Go back to your day.

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