Lesson 1: Muscle Melter (6:51)

You will slow your breathing and focus on where you carry stress in your body. By tightening and loosening the muscles in your face, shoulders, back and arms you will see the difference between tense and relaxed.

Lesson 2: Mindfulness Anywhere (8:53)

This simple exercise shows you how to be mindful at any time or place. You will begin by slowing and controlling your breathing. Next you will start to focus on what is going on inside your body, and pay attention to the sensations you are feeling. As you pay attention to all that you sense and feel you will have a greater awareness of the present moment.

Lesson 3: Respiration Regulation (4:48)

This simple exercise will help you gradually slow your respiratory rate and find a breathing rhythm that is comfortable for you. It will activate an automatic calming response in your body.

Lesson 4: Abdominal Breathing (7:02)

You will be guided through how to relax your body and quiet your mind with slow, deep abdominal breaths. Learning how to use this method of breathing will help prevent tension and stress from accumulating in your shoulders, and evokes the relaxation response. Abdominal breathing can slow the heartbeat and even lower or stabilize blood pressure.

Lesson 5: Exhale and Expand (4:33)

You will focus on your breath and how it is slowly released from your body. You will feel your lungs fully expand with each breath and then release as you exhale. As you release each breath you will release stress and tension. You will also experience a feeling of heaviness in your body that helps you feel relaxed.