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Mindful Moment for Stress Relief

This week, practice training your mind and releasing stress through this simple listening activity. Tip: if you're a parent, you might invite your kids to join you in this activity.

  1. Silence your phone for a few minutes

  2. Find a relaxing, instrumental song that you like

  3. Settle into a comfortable position – we highly recommend "starfishing" – lying flat on your back on the floor, on a yoga mat, or on your bed with your legs and arms spread out

  4. Take a few slow easy deep breaths as you bring your full attention into sound

  5. Give into gravity completely, softening any areas of your body that are holding tension

  6. Give yourself full permission to JUST LISTEN and breathe for the next few minutes

  7. Savor the pleasant sensations of listening to music while the body rests completely

  8. As you enter back into the flow of your day, take a moment to notice how you feel – are there changes to your physical or mental state?

About the Author

Ryan is a clinical social worker, mental health therapist and qualified MBSR instructor with over twelve years of meditation experience. He holds a masters degree of social work with a focus in mental health from the University of Wisconsin-Madison. He studied neuroscience at the Center For Healthy Minds and trained with the Center for Mindfulness at the University of Massachusetts medical school.

He has brought mindful awareness into schools, hospitals, nonprofits, and corporate settings as well as to adolescents, seniors, leaders, teachers, veterans, and health professionals in the US. Ryan currently works as a mindfulness-based therapist at a local psychiatric hospital and provides guided meditation and instruction throughout Portland in a variety of secular settings for all ages and skill levels.


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