Body & Calm Micro Steps (13-18 years)
Take three slow deep breaths – Slows your nervous system and reduces stress.
Place hands on your stomach and notice rise and fall – Encourages deeper, more regulated breathing.
Place hands on chest and feel heartbeat – Builds awareness of your body’s signals.
Stretch arms overhead slowly – Releases upper body tension and improves posture.
Stretch legs while sitting – Reduces stiffness and improves circulation.
Roll shoulders forward – Loosens tight muscles from screens or studying.
Roll shoulders backward – Opens the chest and counters slouching.
Shrug shoulders, then release – Helps you recognise and let go of tension.
Stand tall with feet hip-width apart – Promotes balance and grounded confidence.
Sit comfortably with good posture – Supports focus and breathing.
Lie down and notice contact with the floor – Helps you feel supported and stable.
Hug a pillow or blanket for comfort – Provides calming pressure and reassurance.
Rock gently while seated – Regulates the nervous system through rhythm.
Sway side to side slowly – Releases restlessness and tension.
Stretch back like a cat – Relieves spinal tightness and improves flexibility.
Stretch arms wide like a star – Encourages openness and muscle release.
Take a belly breath and imagine filling lungs completely – Maximises oxygen and calm.
Count slow breaths in and out (4 in, 6 out) – Activates your body’s relaxation response.
Pretend to blow bubbles slowly – Encourages longer, controlled exhales.
Pretend to blow out birthday candles slowly – Builds breath control and calm.
Listen for 5 distinct sounds – Strengthens present-moment awareness.
Close eyes and notice tension in body – Helps identify areas of stress.
Open eyes slowly, notice sensations – Encourages mindful transitions.
Press feet into the floor and release tension – Grounds you physically and mentally.
Feel weight of body on chair or bed – Increases body awareness and stability.
Splash cool water on hands and notice sensation – Refreshes focus and alertness.
Drink a full glass of water slowly – Supports hydration and cognitive clarity.
Hold something soft and focus on texture – Calms the mind through sensory focus.
Hold something cool and notice sensation – Anchors attention in the present.
Squeeze a stress ball slowly – Releases physical tension safely.
Stretch fingers wide – Improves flexibility and circulation.
Shake out arms to release tension – Resets tight muscles.
Shake out legs to release tension – Reduces built-up physical stress.
Roll head gently side to side – Loosens neck stiffness.
Tilt head forward and back – Improves neck mobility.
Focus on breathing for 1 minute – Builds emotional regulation skills.
Do a body scan from head to toes – Helps you consciously relax tense areas.
Relax jaw and face muscles – Releases hidden facial tension.
Stretch arms to the sides while inhaling – Expands chest and lungs.
Stretch legs while lying down – Encourages muscle recovery.
Breathe in for 4 counts, out for 6 counts – Signals safety to your brain.
Imagine breathing in calm energy – Uses visualisation to enhance relaxation.
Imagine exhaling tension – Supports emotional release.
Sit quietly and notice body posture – Strengthens self-awareness.
Stand up and take a calm walking break – Boosts mood and circulation.
Walk slowly, noticing each step – Develops mindfulness and grounding.
Stretch arms overhead while inhaling – Encourages full, deep breaths.
Lower arms slowly while exhaling – Promotes controlled breathing.
Lean gently against a wall to stretch back – Relieves spinal tension.
Stretch neck gently, rotate slowly – Improves flexibility and reduces strain.
Rotate shoulders and arms – Enhances joint mobility.
Rotate hips gently – Supports balance and flexibility.
Stretch legs forward and back – Improves range of motion.
Tap fingers lightly on knees – Releases nervous energy.
Tap fingertips together slowly – Builds fine motor control and focus.
Pretend to blow dandelion seeds – Encourages slow, steady breathing.
Imagine a relaxing wave moving through your body – Promotes full-body calm.
Take a mindful sip of water – Encourages intentional, slow action.
Place hands on stomach and feel breath – Reinforces deep breathing habits.
Pause before moving or reacting – Strengthens impulse control.
Take a calming breath before speaking – Supports thoughtful communication.
Smile gently to relax face muscles – Signals safety to your brain.
Give yourself a quiet hug – Encourages self-soothing.
Lie on back and focus on the ceiling – Allows the mind to slow down.
Focus on one calm sensation in body – Improves concentration.
Shake out hands and arms to release tension – Resets physical stress.
Tap feet lightly to release stress – Releases restlessness safely.
Close eyes and notice how body feels – Builds emotional awareness.
Roll wrists slowly – Improves flexibility and circulation.
Rotate ankles slowly – Supports balance and mobility.
Stretch fingers, hands, and arms – Reduces tension from device use.
Stretch legs and feet – Encourages muscle recovery.
Focus on posture for 1 minute – Improves alignment and confidence.
Stretch back and spine gently – Relieves built-up tension.
Stretch sides of body while seated or standing – Expands breathing capacity.
Stretch arms overhead, inhale, and exhale slowly – Coordinates breath with movement.
Take 5 slow, deep breaths before starting a task – Improves focus and readiness.
Focus on the soles of your feet grounding you – Anchors you in the present moment.
Stand tall and feel solid connection to ground – Builds stability and confidence.
Visualise calm light flowing through your body – Encourages relaxation through imagery.
Imagine tension leaving body as you exhale – Supports emotional regulation.
Imagine energy entering body as you inhale – Promotes alert calmness.
Pause and notice heartbeat – Strengthens body awareness.
Slowly roll head in a circle – Gently releases neck tension.
Gently tilt head side to side – Loosens tight muscles.
Relax shoulders, arms, and hands – Reduces upper-body stress.
Roll shoulders back gently – Improves posture and breathing space.
Roll shoulders forward gently – Releases shoulder tightness.
Stand and stretch tall – Boosts circulation and energy.
Sit and stretch legs forward – Encourages muscle flexibility.
Stretch arms to sides, palms up – Promotes openness and relaxation.
Stretch arms overhead, then bring down slowly – Coordinates movement with breath.
Take 10 calm breaths and notice sensations – Deepens relaxation and awareness.
Focus on one area of tension and relax it – Strengthens control over stress responses.
Stand quietly and notice balance – Builds physical and mental steadiness.
Walk slowly, paying attention to each step – Enhances grounding and focus.
Shake out arms and legs after sitting – Restores circulation and energy.
Take a slow, mindful breath before moving – Prevents rushed reactions.
End with a calm breath and notice body – Signals closure and calm.
Say quietly, “I am calm, safe, and grounded” – Reinforces emotional security and stability.