Deep Breathing
Focus, accentuation and regulation of a major autonomic system – respiration – slowly, deeply, repeatedly
Mindfulness Mediation
Enhanced awareness of internal sensations, especially the breath, and release of distracting thoughts and external sensations
Body Scan Meditation
Mindfulness meditation with sequential awareness on parts of the body
Contemplation
Release of all thoughts and sensations leaving only a divine presence; optionally a return to a simple mantra; typically for 20 minutes
Visualization / Guided Imagery
Full sensory imagination of a serene experience following a live or recorded script
Yoga & Tai Chi
Careful movements into various postures, attending to breath, mind and body, instructor-led
Progressive Muscle Relaxation
Contraction then relaxation of individual muscles, sequentially from head to toe
Self Massage
Gentle massage around the eye socket, on the hands, forehead, feet, shoulders
Exercise
Simple running, or a sport with a continuous, focused and repetitive action, e.g. racquetball
Chant
Repeated intonation of a mantra or sacred text
Music
Slow instrumental music (jazz, classical, world genres); simple, repetitious lyrics such as Taize
Sounds of Nature
Ocean waves, babbling brooks, rain, birds, wind
Repetitive Prayer
Many devotions, often using prayer beads, such as the Rosary
Arts & Crafts
Painting, sculpture, bead work, knitting; anything detailed, repetitive and simple
Refinishing Work
Wood, brass, silver, leather, paint removal; any detailed cleaning
Laughter
Stand-up comedy, either live or recording
Gratitude
A list of people, places, things that evoke thankfulness
Simple Games
Adult coloring, jigsaw puzzles, word searches, etc.
Seeking Union 