Free Yoga and Meditation 

On-the-Go Techniques

Here is a list of On-the-Go Wellness Techniques. You can do these techniques anytime, anywhere. If you like, you can choose the techniques you like best and write them down on a notecard or piece of paper so you remember them. 

  1. Belly Breathing: Imagine there is a balloon in your belly. Gently take slow, deep breaths into your belly and feel the balloon expanding and deflating.
  2. Elevator Breathing: Inhale and silently count 1-2-3-4. Exhale, 4-2-3-1. Picture an elevator. Inhale and breathe up to the 4th floor. Exhale and return to the 1st floor. 
  3. Being Present: Inhale and think “I am here.” Exhale and think “in the present moment.”
  4. Blowing Bubbles: Take slow, deep breaths in and out.  On each outbreath, slowly blow the air through your lips like you are blowing bubbles.  
  5. Breathe in What You Need: Imagine breathing in exactly what you need right now (ex. comfort, strength, love, etc.). As you take slow, deep breaths and imagine that which you need is flowing through your entire body.
  6. Dolphin Breathing: Take slow, deep breaths and imagine breathing in and out of a blowhole on the top of your head, like a dolphin. Imagine the breath entering the blow hole, going down your body into your belly, and then rising up and leaving the blowhole on the exhale.
  7. Breathing in White Clouds: As you take slow, deep breaths in and out, imagine you are breathing in a beautiful white cloud and you are breathing out a dark cloud, letting go of negativity and stress. 
  8. Breathing in an Intention: Think about an intention or goal you have in your life now. Take slow, deep breaths and imagine with each inbreath your intention is flowing through you and awakening your potential to succeed. 
  9. Letting Go of Stress: Inhale and imagine relaxation flowing through you. Exhale and imagine stress flowing out of you.
  10. Chimney Breathing: Take slow, deep breaths in and out.  Imagine breathing in clean and refreshing air. Each time you exhale, imagine you are letting out negative energy and stress through the top of your head like smoke coming out of a chimney.
  11. The 5 Senses: In this moment, bring your awareness to your five senses, one at a time. Notice what there is to see, hear, smell, taste, and feel. Be curious and just notice what your experience is. 
  12. 1 Thing-Gratitude: Think about one thing you are grateful for in your life. Whatever comes to your mind first. Notice how you feel.
  13. 1 Thing- Strengths: Think about one of your personal strengths. Whatever comes to your mind first. Notice how you feel in this moment.
  14. Sending Kindness to Others: Pick one person you know and offer them kind thoughts.  You can silently repeat the following: "May ____ be healthy and happy." Notice how you feel after doing this.
  15. Repeating Soothing Words: Silently and slowly repeat a soothing word to yourself. Choose any word you want. (ex. peace, strength, breathe). Notice how you feel as you repeat your word. 
  16. Self Check-In: Notice your experience in this moment. What thoughts, emotions, and body sensations are present? Can you give yourself permission to just feel the way you are feeling? Can you make room for both pleasant and unpleasant feelings?
  17. Noticing Sounds: Notice all the things you can hear right now. Mentally label each thing you hear in each moment. (ex. People talking, cars outside, fan).  Be curious and just let sounds come and go
  18. Body as a Mountain: Imagine your body is a strong and tall mountain. Feel your whole body breathing in this present moment, grounded, stable, and strong.
  19. Upper Body Scan: Mentally scan your body from the waist up, one body part at a time. What sensations are present right now?
  20. Breathing through your Hands: Imagine breathing directly through the palms of your hands. Take slow, deep breaths in and out and imagine the air rising up your arms and all throughout your body.
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