Mindfulness

Stand or sit upright. Raise your hands and breathe in deeply and calmly through your nose until your whole…

30–120 s30–120 seconds 5–15 reps5–15 repetitions

Think of 3 things you will do today just for YOU (e.g.

20–60 s20–60 seconds

Close your eyes. Let your attention move through your body like a wave, from your feet up to your head.

30–120 s30–120 seconds

Make yourself comfortable. Feel your breath.

30–120 s30–120 seconds

Stand tall, as if a string were pulling the top of your head upwards.

30–60 s30–60 seconds 10–30 reps10–30 repetitions

Sit upright or lie on your back with your knees bent.

30–240 s30–240 seconds

Standing or sitting: open your arms out to the sides, cross your right arm over your left, bend your elbows…

30–240 s30–240 seconds

Stand tall, raise your hands with open palms and look up → Take a deep breath to recharge → Hold the pose…

20–120 s20–120 seconds

Stretch one arm out in front with your thumb up, at the level of the bridge of your nose → Fix your gaze on…

20–60 s20–60 seconds 10–30 reps10–30 repetitions

Look around: what can you see? Shapes, colours, light, movement?

30–120 s30–120 seconds

Put your hand on your heart and find 10 things, people, animals … you are grateful for right now.

1–30 s1–30 seconds

Tune in to your body. What do you feel – outside and inside?

30–120 s30–120 seconds

What is good for you? It can be a person, a place, an activity or something small – like music or a smell.

30–120 s30–120 seconds

Smile broadly and hold the smile for a while.

30–60 s30–60 seconds 1 reps1 repetition

Make yourself comfortable. Ask yourself: what can I influence in a positive way today?

30–120 s30–120 seconds

Use your nose and notice very consciously: what can you smell right now?

30–120 s30–120 seconds

Stand in front of a mirror and look yourself in the eyes → Complete the sentence: “What I like about myself…

20–120 s20–120 seconds

Walk slowly and mindfully. Feel every step – the contact with the floor, the movement of your body.

30–120 s30–120 seconds

Make yourself comfortable and close your eyes.

30–120 s30–120 seconds

Sit quietly. Ask yourself: what am I proud of?

30–120 s30–120 seconds

Stretch both arms up above your head and make fists.

20–120 s20–120 seconds

Raise your bent arm to about head height, thumb pointing up.

20–60 s20–60 seconds 10–20 reps10–20 repetitions

Become completely still. What can you hear?

30–120 s30–120 seconds

Sit down on the floor and get up as slowly as possible – in slow motion.

20–120 s20–120 seconds

For relaxation and calm in between: the pressure point is right in the middle of your palm → Press it gently…

20–120 s20–120 seconds

Ask yourself: what are my strengths?

30–120 s30–120 seconds

Tense all the muscles in your body at once as hard as you can for 5 seconds – keep breathing → Then let…

30–60 s30–60 seconds 6–20 reps6–20 repetitions

Close your eyes and notice your thoughts.

30–120 s30–120 seconds