Feeling overwhelmed right now ?

You don't have to go through this alone. 

Simple guided meditation

Sit comfortably 

Close your eyes 

Take a slow breath in...

Hold for a moment..

Breath out slowly

Let your shoulders relax

Let your jaw soften

Let your body settle

If your mind wonders, that's ok

Gently bring your focus back to your breath.

Stay here for a few moments

Just breathing 

When you are ready, slowly open your eyes. 

Use your senses 

Look around and name :

5 things you can see

4 things you can feel

3 things you can hear

2 things you can smell

1 thing you can taste 

Brain dump 

Write down everything on your mind.

Don't organize it - just get it out. 

Step outside and reset

Step outside, even for a few minutes

Notice the scent of the air, the sun, the birds,  and the nature around you. 

Let your mind slow down as you walk. 

You are enough

You do not need to be more, do more, or prove anything right now.

You are enough as you are in this moment. 

Take a moment to notice something about yourself.

Something you're proud of

Or something you handled today

Place your hand on your chest

Take a slow breath 

And say quietly:

I am enough

I am doing my best

I can take this one step at a time

I am allowed to rest

I don't need to have everything figured out

You don't need to earn your worth - you already have it. 

Create a moment of comfort

Wrap yourself in something warm.

Take a warm bath or hold a warm cup of tea.

Let your body feel safe and relaxed. 

Slow down.

Sip slowly or rest quietly.

Let yourself just be for a moment. 

Listen to your favorite music or hum/sing it.

You don't need to do anything -just rest.

You're doing better than you think.

Even being here is a step forward.

 If you feel like you might hurt yourself or someone else, please reach out for immediate help.

• Canada support Line - 1-800-668-6868
• Suicide Crisis line -988 ( call or text) - Canada, Mexico, and US
• Australia kid lifeline - 13 11 14 or 1800-55-1800
• Immediate danger - call 911 - Canada and US
• Children helpline 116 111 - Europe 
• India Childline service - 1098
• Japan Childline - 0120-99-7777
• Asia Pacific Child Helplines - 13219
• Singapore Children Society - 1800-2744-788