Recipes for Wellness

Relieve stress. Write now.

Keeping a daily journal is a great way to relieve stress. Write about your daily activities, along with your feelings about those activities. Discuss your problems and how you’re coping and about things that make you happy. When you have successes, congratulate yourself in writing.


Get a move on.

Body Scan


Slowly scan your body from head to toe with the attitude of self–inquiry, nonjudgmental awareness and acceptance.


Toe to Head Warm–Up


Begin by bringing your body into a well–balanced stance. Use a soft, flowing breath to facilitate the following movements.


  • Lift your big toes off the ground as you spread the other four on the ground; then reverse this and bring your smaller toes off the ground, pressing the big toes down. Play with those two movements. What do you notice in your feet?
  • Rotate your ankles, one at a time, in one direction, then the other.
  • Do the same with your knees.
  • Rotate your hips in one direction, then the other. Imagine you’re standing inside a cup and are cleaning the inside of the cup with your hips.
  • Isolate and rotate your rib cage. Imagine there’s a bird in your rib cage flying in a circle, trying to find its way out.
  • Draw each shoulder up towards your ear, back, down and forwards.
  • Allow your head to roll in an arc from one shoulder to the other and then back again.
  • Stand in stillness and breathe a full, invigorating breath at the end of this sequence.

What’s your sign?

Short–term physical signs of stress are a result of a perceived threat. Symptoms are caused by a rush of adrenaline and usually feel uncomfortable. Your symptoms may include rapid heartbeat and breathing, sweating, cold hands and feet, nausea, tense muscles and dry mouth.


Long–term signs of stress can be physical and behavioral. Your symptoms may include headaches and back pain, intense fatigue, trouble sleeping, frustration, anger, confusion, talking fast or loud, lack of concentration and neglect of personal appearance.


De–Stressing: The Relaxation Response.

  • Sit comfortably with your eyes closed.
  • Pay attention to your breathing, and repeat a word, phrase or silent prayer as you exhale.
  • When you notice your mind wandering, just passively bring your attention back to your breathing.
  • Practice for about 10 to 20 minutes every day.