1. Final exercises

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1. Let’s try a couple of breathing exercises.

For the first technique, sit in a comfortable position. 

Place one hand on your belly and the other on your chest. 

Take a deep breath through your nose for about two seconds, allowing the air to expand your abdomen while your chest stays relatively still. Exhale slowly through pursed lips. 

Repeat for 5 minutes.

For the second technique, sit in a comfortable chair with your feet on the floor, your back straight, and your arms relaxed by your side. 

Close your eyes. Take slow deep breaths, and focus on isolating and tensing each muscle group for about 2-3 seconds. 

Start with your feet and toes and work your way up through your knees, your thighs, your abdomen, chest, arms, hands, neck, jaw, and eyes. 

2. Complete the following sentences:

The ability I’m most proud of is…

I’m at my best when…

I’m at my worst when…

When I’m stressed, I…

I like spending time with people who…

The most important thing in my life is....

Finally, let's complete the following tasks...

  1. Write a letter to your past self. Write a letter to your future self. 
  2. Make a bucket list of things you would like to do/accomplish in your life. Are you currently doing anything to reach these goals? Is there anything you can start doing right now? What is holding you back and is it out of or under your control?
  3. Write a personal manifesto. This is a short, declarative statement that captures what matters to you and how you want to live your life – something that you can say to yourself as a reminder during tough times.
  4. What would the title of your autobiography be? What do you think the narrative will look like if you continue on the path you’re currently on? What would you like it to look like?
  5. Create a list of action items that will implement the skills and strategies you learned throughout this program. 
  6. Consider downloading a mindfulness app. Examples include Headspace and Smiling Mind. These will help you turn mindfulness into a daily habit so you can reap the long-term rewards.