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01 

Rest your arms gently beside your body. Relax your shoulders and gradually close your eyes. Focus on deep, mindful breathing.
02

Close your eyes and inhale deeply. As you exhale, release the breath while vocalizing the sound “aaa”. Repeat this process ten times.
03  
With closed eyes, gently turn your head from left to right, emitting a hissing sound. Move in an unhurried manner.
04
Close your eyes. Start humming. Slowly walk towards the edges of the field. (Re)visit all edges for at least 30 times.
05

Stand still. Gaze straight ahead with a straight back and vocalize a soft tone.
06
Place your left hand on your belly. 
Inhale deeply, close your eyes, and exhale completely while releasing a soft dissonant tone. Turn around and repeat the action.  
07
Close your eyes. Inhale and exhale, three times. Clap your hands for ninety times. 
Count out loud. If the count isn't reached or forgotten, start over again.
08
Close your eyes and gently place your hands on your face. Slowly massage your cheeks, temples, nose, mouth, and ears. Open your eyes. Turn your head to the right and gaze for 20 seconds. Repeat the same process on the left side. Maintain focus on your breathing throughout.
09
Place your hands in front of your face. Squint your eyes. Move your hands up and down separately.
10
Place your hands on the temples of your head. Close your eyes and slowly move your hands in a circular motion.
Mylan Hoezen
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