Many people think they can't practice mediation because it is against their religion, too hard, they don't have time, or they don't have a guide. If you are here, your counselor probably encouraged you to try one of the following meditations or exercises because they thought you would be able to benefit. Regardless of your religion, mediation can help. Think of it more like a tool; mediation is a useful tool to help learn to separate yourself from your thoughts. Please take a few minutes a day to practice one of the following meditations, and then process with your therapist in your next session.
Progressive Muscle Relaxation Exercises:
1o Min Progressive Muscle Relaxation
Written by Joy Cox and Loren Brown, read by Loren Brown
via Dartmouth Student Wellness Center
Relax For A While ASMR via YouTube
Compassion and Self-Compassion Exercises:
From Christopher Germer:
A whole range of mindfulness and compassion exercises
Self-Compassion Mediations via Kristen Neff Ph.D.