Mindfulness and relaxation techniques are simple, effective ways to reduce stress, calm the mind, and support emotional wellbeing. They help us stay present, manage anxiety, and respond more calmly to difficult situations.

This document outlines a range of techniques that can be used personally or shared with others as part of mental health support.

What is Mindfulness?

Mindfulness is the practice of paying attention to the present moment without judgment. It involves observing your thoughts, emotions, and surroundings with curiosity and compassion.

Benefits include:

• Reduced stress and anxiety
• Improved focus and clarity
• Greater emotional regulation
• Better sleep and relaxation

“You can’t stop the waves, but you can learn to surf.” – Jon Kabat-Zinn

What is Relaxation?

Relaxation techniques help calm the body and mind, especially during times of stress or overwhelm. These can include physical, mental, or breathing-based exercises that lower tension and restore balance.

Benefits include:

• Lower heart rate and blood pressure
• Reduced muscle tension
• Improved mood and energy
• Better ability to cope with challenges

Mindfulness Techniques

1. Breathing Awareness:
   • Sit quietly and focus on your breath
   • Inhale deeply through your nose, exhale slowly through your mouth
   • Count your breaths or repeat a calming phrase
   • Try: “Inhale calm… exhale tension.”
2. Five Senses Check-In:
   • Notice and name:
     • 5 things you can see
     • 4 things you can feel
     • 3 things you can hear
     • 2 things you can smell
     • 1 thing you can taste
3. Mindful Walking
   • Walk slowly and focus on each step
   • Notice how your feet feel on the ground
   • Tune into the sights, sounds, and smells around you

Relaxation Techniques

1. Progressive Muscle Relaxation (PMR):
   • Tense each muscle group for 5 seconds, then release
   • Start at your feet and work up to your head
   • Notice the contrast between tension and relaxation
2. Visualisation
   • Close your eyes and imagine a peaceful place
   • Engage all your senses: What do you see? Hear? Feel?
   • Spend a few minutes fully immersed in the scene
3. Box Breathing (4-4-4-4)
   • Inhale for 4 seconds
   • Hold for 4 seconds
   • Exhale for 4 seconds
   • Hold for 4 seconds
   • Repeat for several cycles

How to Integrate into Daily Life

• Start with just 2–5 minutes a day
• Build mindfulness into routines (e.g. brushing teeth, making tea)
• Use apps like Headspace, Calm, or Insight Timer
• Take short breathing breaks between tasks
• Encourage mindful moments in meetings or group check-ins

Tips for Success

• Be patient – it’s normal for the mind to wander
• There’s no right or wrong way to do it
• Create a calming space or cue (e.g. candle, music, blanket)
• Reflect afterwards: How did it feel? What changed?

Mindfulness and relaxation are not about escaping stress – they are tools for managing it with greater calm and clarity. The more we practise, the more we build inner stillness that helps us respond rather than react.

Small moments of calm can make a big difference.