Wellness Tools

Mindfulness & Meditation

Mindful Minutes

Take a few minutes to center yourself with guided mindfulness exercises and meditation practices.

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Sessions
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Choose Exercise

Deep Breathing
Focus on slow, deep breaths to reduce stress
Breathing
5m
Beginner
6 steps
Body Scan
Progressive relaxation from head to toe
Relaxation
10m
Intermediate
6 steps
Mindful Observation
Focus on your surroundings to stay present
Awareness
3m
Beginner
6 steps
Loving Kindness
Cultivate compassion for yourself and others
Compassion
8m
Intermediate
6 steps
Deep Breathing
Focus on slow, deep breaths to reduce stress
Breathing
Beginner

Customize the length of your session

5m
5:00
50%

Guided Instructions

1

Sit comfortably with your back straight

2

Close your eyes or soften your gaze

3

Breathe in slowly through your nose for 4 counts

4

Hold your breath for 4 counts

5

Exhale slowly through your mouth for 6 counts

6

Repeat this cycle and focus on the rhythm