Start a small practice before bed. Make it a routine. Mental health and calming your mind is one of the most important things you can teach yourself.

Sit in silence by yourself. If noise is an issue, put earbuds in and listen to meditation music. The goal for now is to learn how to shut your brain down for a short period of time. Start stretching and focus on the body part being stretched. If you need help watch a few videos on stretching then come back and try them.

This sounds silly but the trick here is you can only think of one thing at a time. If you are focusing on your body your brain is shutting down in a way. It's not thinking about yesterday or worrying about tomorrow. Just the feeling in your body is at the forefront of your mind. It's like a restart and you're training yourself to be still. This is the glue.

Try and feel the stretch from the inside out. Feel your muscles burning. If you're having issues concentrating move to your chest and feel your breath go in and out. Dabble in that then go back to the body part being stretched. Feel your body move and recognize when you're at the peak of your stretch. Sit with it and aim your focus in a gentle way. Don't force it and if your mind wonders just recognize it's wandering then go back to your body. Don't judge yourself for the mind wondering it happens a lot. If done before bed this practice can help you get to sleep easier.

You can open your eyes or close them. This is your own thing so add in or take away stretches as you please. In time you will get better and feel more comfortable.

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Change alone is hard. It helps to first start changing things that don't matter so much. Every time you do something different on purpose it sparks a thought of “oh yea we are doing this” keeping the drive alive. Just getting a feel for what change actually feels like can help facilitate bigger changes in the future. It also helps to keep you motivated while moving through this program. Here are a few examples but everyone has little things they can find in their own lives to switch up.

-Get a new house key with a design on it.

-Take a different route to the store or work.

-Park in a different area of the parking lot at your local store.

-Listen to new or old music you haven't heard in a long time.

-If you bite your nails, focus and try to stop.

-Step off the curb or lead up the stairs with your other foot.

-Eat something different for lunch even if it's not healthy.

-Make your bed.

-Clean your room.

-Redecorate or switch up decorations

-Try not hitting snooze in the morning when your alarm goes off

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