You can do this active meditation while you feel stressed, or here’s another idea, before you feel stressed. Sit comfortably with your spine straight and arms and legs uncrossed. Close your eyes and watch your breath. Slowly inhale and exhale for a minute or two.

Now tense your right leg and foot as you hold your breath. Tense it more… hold, hold, hold, release, exhale, and let your leg drop. Do the same with the left leg and foot. Inhale and hold your breath as you tense the muscles of your buttocks. Hold, hold, hold, and release your butt downward as you exhale. Tense your shoulders and raise them up towards your ears as you hold, hold, hold, and exhale while letting your shoulders drop. Tense your right arm and hand as you inhale and hold, hold, hold, exhale, and release. Repeat with your left arm. Now open your eyes widely, open your mouth and stick out your tongue. Release, and now scrunch up the muscles of your face. Exhale and relax. Scan your body to see if there is anywhere else you need to focus. Feel how much tension has left your body.

Bring this ease into the rest of your day.

Please refer to the book for more details on this activity.