Calming techniques

Activities to help you connect inwardly and show up more fully in your day-to-day life.

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A moment of pause

If you have come to this meditation, then you are looking to find a sense of calm in your busy day. This activity will help your body and mind feel more at ease. Feel free to listen to this whenever you want to increase your sense of calm or when you are feeling uneasy and need to recentre yourself.   

A moment for pause | video on YouTube

Breath-work for anxiety

This activity can help when you are feeling anxious and in need of some release. This guided breath-work is known as square breath.  

Breath work for anxiety | video on YouTube

Let go of anxiety 

In this short meditation, the aim is to help you release anxious thoughts.

Let go of anxiety | video on YouTube

Make space for calm

When the outer world feels out of control, turning inward can help you make space for calm.  

Make space for calm | video on YouTube

Visualization to clear your mind

This short, guided visualization is set in your favorite nature spot. It will help you calm your busy thinking mind.   

Visualization to clear your mind| video on YouTube

Body relaxation 

This activity brings your attention to different parts of your body to help you relax and release tension.

Body relaxation | video on YouTube 

References

  1. Blackwell, S. E., Browning, M., Mathews, A., Pictet, A., Welch, J., Davies, J., ... & Holmes, E. A. (2015). Positive imagery-based cognitive bias modification as a web-based treatment tool for depressed adults: a randomized controlled trial. Clinical Psychological Science, 3(1), 91-111.

  2. Hofmann, S. G., Grossman, P., & Hinton, D. E. (2011). Loving-kindness and compassion meditation: Potential for psychological interventions. Clinical Psychology Review, 31(7), 1126–1132.

  3. Ji, J. L., Holmes, E. A., & Blackwell, S. E. (2017). Seeing the light at the end of the tunnel: positive prospective mental imagery and optimism in depression. Psychiatry Research. 247, 155-162.

  4. Lavretsky, H., & Feldman, J. L. (2021). Precision medicine for breath-focused mind-body therapies for stress and anxiety: Are we ready yet? Global Advances in Health and Medicine, 10, 216495612098612.

  5. Ravindran, A. V., McKay, M. S., Silva, T. D., Tindall, C., Garfinkel, T., Paric, A., & Ravindran, L. (2021). Breathing-focused Yoga as Augmentation for Unipolar and Bipolar Depression: A Randomized Controlled Trial: Le yoga axé sur la respiration comme traitement d’appoint pour la dépression unipolaire et bipolaire: Un essai randomisé contrôlé. The Canadian Journal of Psychiatry, 66(2), 159-169.

  6. Toneatto, T., & Nguyen, L. (2007). Does mindfulness meditation improve anxiety and mood symptoms? A review of the controlled research. The Canadian Journal of Psychiatry, 52(4), 260–266.

Contributors include:Andréa HillEmily ClarkJill MagisKate HarriMary Ann Baynton
Published on Apr. 11, 2022.    Last reviewed on Jul. 31, 2024

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