Feel the connection with the Earth. Hold your hands, palms down, in front of you, above your feet.

"The bamboo in its simplicity expresses its usefulness. Man should do the same."

Helps to clear your energy, refresh energy, and find a better balance.

Helps to release tension and let go. Energy is activated and starts flowing again: shake like a child.

Re-balance seven energy-centers, from your tailbone to the crown of your head.

Let energy flow again from heaven to earth, through the spine.

Use this card when you are doing or have finished an activity (something you wanted to do for a long time).

Observe your breathing as it is now. Do not want to change anything. Breath conscious. Where and how are you breathing.

Breath in full, slower en deeper, through the nose. Balance in-out, rest between each breath of air.

While sitting down breath in normal, then slower en deeper, through the nose. Balance in-out without a rest in between.

Breath out slowly and completely through the left nostril, for 4 counts. Slowly breath in through the same nostril. Keep changing nostril.

Hold your arms & hands parallel in front of you. Breath in while you open your arms. Breath out ... accordeon.

Systematically and gently tap your chest, ribs, and back. This will help release tension and free your breath.

Inhale through your nose, exhale with the sound AUM (?). Keep sensing your belly.

The dolphin exhales forcefully, blow its breath out like with the popping of a cork. Then it takes in a deep breath and holds it.

Hug yourself and breathe into your back. Hug yourself from the back.

Give your hands and fingers, arm, shoulders, chest, neck, face and head a mindful massage!

Without moving your head: look up-down-right-left-behind...-in-front of you. Then palming.

Count from zero to ten in Italian!
Zero - Uno - Due - Tre - Quattro - Cinque - Sei - Sette - Otto - Nove - Dieci.

In the midst of doing: regularly create moments of stillness, and do some gentle stretching, tapping, shaking, and brushing off stress energy.

Feel and relax your face while working with the computer or when working concentrated: 'say' A-O-U-E-I.

Connect with your body by bringing your awareness to it, step by step.
Observe what is.

Breath naturally. Focus your awareness lightly on the out breath. Each time you breathe out, there is a natural gap. Rest in that open space.

In the midst of doing, stop, stop moving, stop talking, stop doing, and feel. Become present.

Relax on each out-breathe: Bring your awareness to the right, the left half, the whole front, the back of your body.

Listen to the recurring sounds of your environment to gently remind you to wake up and be mindful.

Sit still and in silence every morning and every evening with your hands folded in the Namaste, with the palms touching each other.