Chill Breaks

Only have a few minutes? Check out Chill Breaks! These two, five and ten minute activities will help you stress less when you've got limited time.

Chill Breaks Under Two Minutes


Mindful Movement

Choose any of the below videos!

Front Stretch Right
Front Stretch Left
 
Basic Spine Flex
Neck Turns
Washing Machine
Shoulder Rolls
Shoulder Shrugs
Half-Moon Neck Rolls

Gratitude Meditation


Listen to the audio above. Then, think about how you can practice gratitude every day.

Head-to-Toe Relaxation

Listen to the audio above and think about how you feel when it is complete.

Shift Your Perspective

Have a discussion about how each person has their own perspective on things based on their life experiences using the Shift Your Perspective discussion.

Stepping Outside the Box Worksheet

Work through the “Stepping Outside the Box” worksheet, taking time to focus on the exercise.

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Values Circle Chart Worksheet

Work through the “Values Circle Chart” worksheet, taking time to reflect on what you consider to be most important in your life right now.

Chill Breaks Under Five Minutes

Awareness Experiment

Listen to the audio above and think about how you feel when it is complete.

Get Focused Meditation

Listen to the audio. Remember that learning to focus works to calm us and relieve stress.

Just Breathe Meditation

Listen to the audio above and think about how you feel when it is complete.

Special Place Guided Imagery

Listen to the audio above and think about how you feel when it is complete.

Guided Imagery Worksheet

Use this Guided Imagery worksheet to help you visualize the outcome you want for a particular upcoming situation or challenge, such as a test, a sporting event, a difficult conversation or tough job you have to perform.

Self Guided Imagery Worksheet

Use this Self Guided Imagery worksheet to help you visualize the outcome you want for a particular upcoming situation or challenge, such as a test, a sporting event, a difficult conversation or tough job you have to perform.

Three Good Things Worksheet

Noticing and being grateful for the big and the small is a way you can find happiness each day. Use this Three Good Things worksheet to keep track of the things you are grateful for.

Mindful Eating

Everything can be incorporated into mindfulness practice, even eating. To begin mindful eating, look at the food you have chosen. Just observe it. Notice the thoughts in your mind as you look at it. Follow along here.

Create the State You Want Worksheet

Use this Create the State You Want worksheet to visualize how you feel when you are stressed vs. how you feel when you are stress-free.

Chill Breaks Under Ten Minutes

Mindful Movement for Any Room

Choose one of the videos below.

  • The kitchen sequence focuses on building energy, awakening and warmth. This sequence is great for when teens have just awaken, are feeling sluggish or just need a burst of warmth.
  • The bedroom sequence can be done any time for restfulness and peacefulness. It would be a great one to do before bed for a better night’s sleep.
  • The study/den sequence can be done on a chair, before a test, or anywhere teens would like to draw their focus back to the present moment but have no place to stand or lay down.
  • The hallway sequence is for when teens are feeling stagnant, in transition (a bit scattered without purpose), or simply needing some balance.

Mindful Movement for Any Room: Kitchen
Mindful Movement for Any Room: Bedroom

Mindful Movement for Any Room: Study/Den
Mindful Movement for Any Room: Hallway

Calm Practice Worksheet & Meditation

Begin by choosing a feeling. It can be any feeling – a feeling happening in this moment or one that comes up as you think about feelings (happy, sad, angry, frustrated, etc.). Then answer the questions on the “Calm Practice” worksheet (pdf).

Once the worksheet is complete, listen to the audio clip or follow these steps:

  1. Bring back the image of your initial feeling. Picture that image’s color, shape, and texture. Imagine pulling your feeling out of that place in your body where you imagined the feeling residing.
  2. Replace the shape of your initial feeling with the shape you named as peace, calm or joy. Replace the color of your initial feeling with your favorite color and replace the texture with the texture you listed.
  3. Picture your image with the changes you have made, thinking of the sounds of your favorite song. Take a deep breath while imagining the new image you have created.
  4. Imagine taking your image and placing it back in your body, where the feeling usually resides. Take several deep breaths while picturing the new image.
  5. Discuss or think about if you could feel the difference between what you visualized for their first feeling and the feeling of peace, calm or joy.

Remember that when you encounter a feeling that causes stress, you can try visualizing your peace, calm or joy feeling. You have the ability to moderate your feelings by choosing a feeling and visual you like.

Gratitude Worksheet

Work through the “Gratitude” worksheet (pdf), taking time to discuss or think about each question. Once the worksheet is complete, intentionally set aside time to write a thank you letter to someone you are grateful for.

Mindful Walking Infographic

Use this Mindful Walking guide to learn how becoming more aware of your body and mind while moving can help you be more present.