Tai Chi, Qigong and Gentle Movement

A Five-Minute Morning Tai Chi Warm-Up to Stay in the Present

A Five-Minute Morning Tai Chi Warm-Up to Stay in the Present

Your mind can get loud before your day even starts.
A Slow Five-Minute Qigong Break for When Your Mind Won’t Stop Racing

A Slow Five-Minute Qigong Break for When Your Mind Won’t Stop Racing

Your mind can be a time machine.
A Simple Prayer to Help You Stop Worrying and Come Back to Now

A Simple Prayer to Help You Stop Worrying and Come Back to Now

When your thoughts race ahead to tomorrow, your body is still here.
Use a Wall to Quiet a Racing Mind: A Simple Yoga Reset for Anxious Moments

Use a Wall to Quiet a Racing Mind: A Simple Yoga Reset for Anxious Moments

Your mind is racing.
Use Prayer to Calm a Busy Mind and Stay Present

Use Prayer to Calm a Busy Mind and Stay Present

When your thoughts are running in ten directions, it is hard to feel like you are anywhere but inside your own head.
The Screen-Free Walk: A Simple Way to Stop Your Mind From Racing

The Screen-Free Walk: A Simple Way to Stop Your Mind From Racing

You know that feeling when you check your phone for one quick thing and suddenly twenty minutes are gone? Your eyes are tired.
Use Your Five Senses to Stop Worrying and Come Back to Now

Use Your Five Senses to Stop Worrying and Come Back to Now

Your brain can jump away from right now fast.
Open-Eye Meditation for Anxiety When Sitting Still Feels Too Hard

Open-Eye Meditation for Anxiety When Sitting Still Feels Too Hard

You do not have to close your eyes to meditate.
The One-Sound Trick to Stop Your Mind From Racing

The One-Sound Trick to Stop Your Mind From Racing

Your mind races.
The Ten-Minute Rest Break That Actually Helps

The Ten-Minute Rest Break That Actually Helps

You do not need a whole free afternoon to feel better.
Doodling to the Beat: A Simple Way to Stay in the Present Moment

Doodling to the Beat: A Simple Way to Stay in the Present Moment

Pick up a pen and a scrap of paper.
Try the Five-Senses Check-In When Your Mind Won’t Stop Racing

Try the Five-Senses Check-In When Your Mind Won’t Stop Racing

Your mind can be in a hundred places at once.

Quick Tips

What should I actually write about?

Write about whatever is making you feel anxious, sad, or frustrated. Start by asking yourself, “What’s bothering me right now?“ and just write the answer. Describe what happened, how it made you feel, and why you think it upset you. You can also write about things you’re looking forward to or things you’re grateful for. There are no rules. The most important thing is to be honest with yourself.

What’s a simple way to get started today?

The easiest way to start is to tie moving to something you already do. Promise yourself you’ll walk around your house for two minutes right after you brush your teeth in the morning. Or, do five big stretches before you eat lunch. By connecting it to a habit you already have, you don’t have to think about it. Just start small and be kind to yourself. The goal is to build a habit that makes you feel good, not to add another stressful “should-do” task to your day.

What’s a simple first step I can take to be kinder to myself today?

A great first step is to check in with yourself. A few times today, just stop and ask, “What do I need right now?“ You might be thirsty, need a five-minute walk, or just a moment to take a deep breath. Then, try to give yourself that one small thing. It doesn’t have to be big. It’s a simple way to show yourself that your needs matter. This small act builds the foundation for a much kinder relationship with yourself over time.

How do I stop my thoughts from controlling me?

You don’t stop the thoughts; you change your relationship with them. Imagine your annoying thoughts are like a radio playing in another room. You can still hear it, but you don’t have to turn it up or try to break the radio. You can just let it play and focus on what you’re doing. The trick is to notice the thought without getting into a fight with it. This gives you the power to choose your next move, instead of your anxiety choosing for you.

How can I practice this when I’m feeling overwhelmed?

Start small. Take one deep breath and pick one thing in the room to focus on, like a spot on the wall. When a worrying thought appears, just say to yourself, “There’s a thought,“ and gently bring your attention back to that spot. You don’t have to clear your mind. The goal is just to practice shifting your focus, even for a few seconds. Doing this is like a mini-workout for your brain, teaching it that it’s okay to notice a thought without getting swept away by it.