After school

Following the end of a stressful school day, treat yourself to a quick 5 minute meditation session to ease off.

Afterschool

00:00 / 02:52

Steps

Step 1

Find a quiet place to sit or lie down. Begin with deep breathing exercises, focusing on exhaling slowly to release tension. Spend 1 minute on this step.

Step 2

Perform a progressive muscle relaxation. Tense each muscle group for a few seconds, then relax them, starting from your feet and moving up to your head. Spend 2 minutes on this step.

Step 3

As you begin to ease off the muscle tension, think of a positive experience that you had at school today, and internalize that positive feeling as you take deep breathes. Spend 1 minute on this step.

Step 4

Finish by taking a few moments to enjoy the feeling of relaxation, and set out a clear mental image of how you want to spend the rest of your day.