Steps to Mindful Relaxation

The phrase "eyes are the windows to the soul" is a common saying that suggests you can learn a lot about a person by looking into their eyes. It's often used to convey the idea that a person's eyes can reveal their emotions, thoughts, and innermost feelings. While eyes are indeed important for non-verbal communication and can provide insights into a person's emotional state, it's essential to remember that they are just one aspect of human expression. Other facial expressions, body language, tone of voice, and even the way a person uses their hands and gestures can also convey a wealth of information about their thoughts and emotions. There is no scientific evidence to support the notion that ears are directly linked to a person's soul or inner self in the same way that eyes are sometimes thought to be. However, human communication is complex and multifaceted, involving various aspects of our appearance and behavior. As such, both eyes and ears play unique roles in how we convey and perceive emotions and intentions. Ultimately, whether you believe that eyes or ears provide insights into the soul, it's essential to remember that understanding people's feelings and thoughts goes beyond simple physical features. Building meaningful connections with others often requires active listening, empathy, and open communication to truly understand and connect with one another on a deeper level.

After a trauma, it’s normal to experience flashbacks, anxiety, and other uncomfortable symptoms. Grounding techniques help control these symptoms by turning attention away from thoughts, memories, or worries, and refocusing on the present moment.

5-4-3-2-1 Technique Using the 5-4-3-2-1 technique, you will purposefully take in the details of your surroundings using each of your senses. Strive to notice small details that your mind would usually tune out, such as distant sounds, or the texture of an ordinary object.

What are 5 things you can see? Look for small details such as a pattern on the ceiling, the way light reflects off a surface, or an object you never noticed.

What are 4 things you can feel? Notice the sensation of clothing on your body, the sun on your skin, or the feeling of the chair you are sitting in. Pick up an object and examine its weight, texture, and other physical qualities.

What are 3 things you can hear? Pay special attention to the sounds your mind has tuned out, such as a ticking clock, distant traffic, or trees blowing in the wind.

What are 2 things you can smell? Try to notice smells in the air around you, like an air freshener or freshly mowed grass. You may also look around for something that has a scent, such as a flower or an unlit candle.

What is 1 thing you can taste? Carry gum, candy, or small snacks for this step. Pop one in your mouth and focus your attention closely on the flavors.

Simple steps to relax

1. Take 5 long, deep breaths through your nose, and exhale through puckered lips.

2. Place both feet flat on the floor.

Wiggle your toes. Curl and uncurl your toes several times.

Spend a moment noticing the sensations in your feet.

3. Stomp your feet on the ground several times. Pay attention to the sensations in your feet and legs as you make contact with the ground.

4. Clench your hands into fists, then release the tension. Repeat this 10 times.

5. Press your palms together. Press them harder and hold this pose for 15 seconds. Pay attention to the feeling of tension in your hands and arms.

6. Rub your palms together briskly. Notice and sound and the feeling of warmth. 7. Reach your hands over your head like you’re trying to reach the sky. Stretch like this for 5 seconds. Bring your arms down and let them relax at your sides. 8. Take 5 more deep breaths and notice the feeling of calm in your body.