01

Indoor walking meditation

Pace laps around the room as slowly as you stupidly can, while being mindful of the movement of the foot as it places down from your stupid heel, to middle, to toe.

02

Chanting practice

Chant along to a stupid mantra track on Spotify or Youtube, I like Medicine Buddha mantra.

03

Mindful tea ritual

Make a cup of stupid tea while doing sensory grounding, such as listening to the kettle boil, smelling the tea and holding the warm cup.

04

Stretching

Take some stupid stretches and hold each one for 20 stupid seconds.

If seated, try Yoga at your desk by Yoga With Adriene.

05

Seated breathing awareness

Sitting with your stupid eyes shut or partially closed, practice having awareness of each breath as it passes.

06

Gratitude journalling

Write down some things you are stupidly grateful for today.

07

Body scan

Close your stupid eyes and move your attention slowly up and down your body, noticing any feelings that arise.

08

Mindful eating

Have a stupid snack and eat it very slowly and mindfully being aware of the sensory experience of eating and how it makes you feel.

09

Sensory activation

Light some stupid incense, candles and put on some white noise or music to help bring the body into the senses.

10

Nature connection

Connect with stupid nature by noticing and interacting plants and animals in your environment (touch grass) or if not near nature by watching a nature documentary.

11

Mindful grooming

Wash your stupid hands and face, apply some moisturiser and comb your hair.

12

Outdoor walking meditation

Take a stupid walk without headphones or looking at phone, and maintain awareness of your body and surroundings.

13

Sensory grounding

Internally, name 3 stupid things you can hear, 3 things you can taste, 3 things you can smell, 3 things you can feel.

14

Loving kindness meditation

Send stupid feelings of love, peace, and happiness to yourself, someone you feel close to, someone you feel neutral about, someone you have problems with, then expand this to include the world and universe.

15

Candlelight meditation

Light a stupid candle and focus on the flame, maintaining an awareness of the candle and your breathing.

16

Progressive muscle relaxation

Tense, hold, and unclench the stupid muscles in different areas of your body, starting at the toes and rising to the head.

17

Letting go visualisation

Visualize the stupid thoughts or feelings you want to release as a balloon you are holding, and let it be released and watch it float away

18

Seated noting practice

Close your stupid eyes and breathe deeply, while noticing any thoughts and feeling that arise. When you notice them, label them internally and watch them pass.