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Need a few moments to slow down?
Feeling stressed and anxious? Please use the links below for guided audio meditation practice:
Mindful Breathing (10 minutes): Learn how to use your breath to stay in the present moment and induce relaxation. This is a great practice for overall stress reduction.
Description of the video:Hello. >> Today we're going to do a mindful breathing practice together. So if you can go ahead and just give yourself some time to get into your space. Allow yourself to get comfortable. >> We're gonna go ahead and give ourselves the space to disconnect from our day. >> And we're going to spend some time focusing on our breath. It is common and natural for our minds to start to wander during our mindful practice. Let's go ahead and acknowledge your thoughts. Allow yourself to bring yourself back to your breath. And so we'll go ahead now and start our practice. Take a nice deep inhale, breathing in, and then slowly exhale, releasing air out of her mouth and her nose. You may want to gently close your eyes as well during this practice if you like. And just paying attention, focusing on our Barra, This may be the first time today that we notice that we're breathing. And go ahead and bring your hand, place it over your heart, noticing your heartbeat and noticing the rise and fall of your chest as you slowly breathe in and breathe out? Keeping our hand over hurt. >> Just allowing ourselves to breathe nice deep inhale, nice long exhale. >> And don't forget to allow yourself to breathe out of your mouth on your exhale. Don't be shy that exhale. And now we're going to go ahead and bring our hand and place it on her belly. And now noticing the rise and fall of your belly, we're going to practice some deep belly breathing many times. We tend to be more shallow chest breathers, so we're really going to pay attention to our breath as we breathe then and we breathe out, focusing on movement in our stomach Practicing deep diaphragmatic breathing, noticing the rise and fall as you breathe in and breathe out. I almost want you to imagine your belly like a balloon and so on. You're inhale breath, allow your body to expand out the palm of your hand. And then when we actually go ahead and try rebellion. So visualise this as blowing air in a balloon and releasing air, alternating your breaths. Nice deep inhale, will breathe in together to the count of 3123 and exhale three to one for nice deep inhale 1234 and exhale 4321. Any thoughts that may be popping in your mind, just simply acknowledge thumb and imagine those thoughts floating away, like clouds in the sky, just drifting away as we pay attention and focus on our breath. And now you can go ahead and move your palm off in your belly and just bring your hands to a comfortable position on your lap table or to your side, paying attention to our breath. Nice deep inhale, slow breathing in and breathing out. Noticing how you feel, paying attention. Mindful breathing is all about awareness. Bringing awareness to our breath, noticing our bra, allowing things to slowdown, pay attention. Don't become discouraged. If your thoughts start to wander. Very natural, very common. Just bring yourself back to your breath. Noticing an inner silence. We don't allow ourselves much time to pay attention to our breath. Narrows that time. When you're ready, we're gonna go ahead and drag our arms to our side of our body and just allow your arms to actually hang on each side of your body. And we're going to take a nice deep inhale together. And on our in breath, we're gonna bring our arms up, up towards the sky. Bringing your hands together. >> Nice deep stretch. >> Notice you're tall, long spine. Then when you're ready, you will exhale. Bringing our arms down nice and slow. Nice deep inhale here together slowly release. When you open your eyes. Take your time as you come out of our mindful breathing practice and know that you can always bring yourself back to your breath during times of stress or a little break, or check in with yourself during your day. Congratulate yourself for taking the time to breathe and that'll conclude our mindful breathing session. >> Thank you.
Progressive muscle relaxation (20 minutes): Pairing breath work with muscle relaxation, you will be guided to tighten and relax your muscles throughout this practice. Good practice to use to help calm body and mind after a busy day.
Description of the video:Hello. Today we're going to go ahead and do a progressive muscle relaxation practice together. So if you can allow yourself to settle in your space, preferably sitting in a comfortable, relaxed position chair. I'm going to give yourself some time to breathe and disconnect. In this practice today, we are going to pair our breathing with some muscle exercises. You'll go through a series of techniques that will help focus on my breathing as well as how we feel in our body. And so with progressive muscle relaxation, we will deliberately tense different muscle groups. And then also to deliberately focus on, on tensing those muscle groups. A lot of times when we are stressed and anxious, we tend to tense up. And so this practice will allow us to become more aware of what our body feels like when we tense during times of stress or anxiety. And then to recognize how we feel when our body feels more loose and relaxed to our breathing. So just focusing on our breath first, go ahead and take a nice deep inhale, breathing in, and then gently allow yourself to exhale breathing gently. Close your eyes. Men, acknowledge any thoughts that might pop up. Just gently, recognizing those thoughts and then just slowly letting them drift away. Go ahead now and place your hand over your heart, noticing your heartbeats, noticing the rise and fall of your chest. >> And as you breathe in, breathe out and allowing yourself on your exhale to breathe out of your mouth and your nose, really noticing your breath. >> And we'll go ahead now and start our practice. And I want you to have both of your feet planted firmly into the ground. >> Notice the ground beneath you and go ahead and just wiggle your toes around. >> And now what I want you to do is I want you to go ahead and scrunch your toes inward. >> So you go ahead and curl your toes and for a few moments noticing some tension. >> And when you're ready, let's go ahead and just relax. Annalise, we're gonna go ahead and pair this movement with our brac. So on your inhale as you breathe, and I want you to go ahead and curl your toast, noticing some tension. And then on an exhale, we're going to release tension and air breathing out. >> And same thing again. >> Inhale nice and deep. >> Curl your toes in and exhale. >> Release, relax. I want you to go ahead and stay with this movement for a few moments on your own, breathing in and breathing out. And when you're ready now we're gonna go ahead and draw our awareness to our legs. So if you can go ahead now and extend both of your weeks out in front of you. Just comfortably extend those legs out in front. And what we're going to do now is we're just going to bring both of our lakes up just a couple inches off the floor. Do what's comfortable for you, causing no tension or pain. And you'll bringer lakes back down. Keep both of your Lakes touching each other. So your thighs and your calves should be touching each other during this movement. And we are going to pair it with our breath and so on. You're inhale. I want you to go ahead and just bring your legs up for a couple of moments holding those lakes together, you should feel some tension and on your exhale release, bringing your lakes back down. And we'll go ahead and inhale again, breathing in, bring those lakes up for a few moments. >> Notice how your body feels when it's tense and exhale. Bring those lakes down. Notice how your body feels when it's relaxed. >> Go ahead for a few moments with this movement on your own. Me always pair our breath inhale when we tense our muscle group. >> And on an exhale is when we release tension. All right. >> Go ahead now and your brain, your lakes and feedback to a comfortable position. And now we're going to direct our attention towards our upper thigh area. So you might want to sit up straight in your chair here. >> And I want you to go ahead now and squeeze your thighs together for a few moments, notice the tension, and then just release. >> And we're going to go ahead and pair this with our breath inhale here. Nice and deep. >> Squeeze those ties together and gently exhale, release tension and release error. >> And again, draw on your breath, breath in and exhale. >> Release, breathe out. Go ahead now and give yourself a few moments doing this. Practice this movement on your own, checking in with yourself. And when you're ready, go ahead and draw our attention to our belly core area. And it might be helpful for you to place the palm of your hand and now the center of your belly. >> Noticing the rise and fall on your stomach as you breathe in and breathe out and on your inhale. >> Now I want you to go ahead and bring your core. And so you're gonna flex those abdominal muscles as you breathe in. And then on your exhale you're going to release, allowing your belly to expand and fill the space between your palm. So again, honor inhale, we try our core, tighten those muscles and then exhale, release, breathing out and relaxing those muscles one more time. We'll go ahead and breathe in here together, drawing in your muscles, holding here for a few moments and when you're ready, your exhale and release. >> Okay. >> Let me go ahead now and green your palms down, your hands just allow them to relax comfortably to your side, maybe allowing for some movement here, something that feels natural to you. >> And keeping our arms hanging down to a side of our body. We want you to go ahead now and curl both of your hands into a fist. And as you curl your hand into a fist, you should notice some tension as you're squeezing. Go ahead and squeeze for a few moments and then gently release, pairing with our breath. Let's go ahead and do a nice deep inhale, breathing in. >> Go ahead and squeeze your palms together, feeling the tension, and then gently exhale, release, inhale again and breathe and squeeze those palms together at an exhale, release tension, breathing out. >> Go ahead, move your fingers around a little bit. And now we're going to go ahead and we're going to wrap our arms around our body like a nice big bear hug. And with this exercise, we're going to go ahead and honor inhale. We're going to give ourselves a nice tight squeeze. >> Exhale. >> Just release your grip. Keep your hands around your body, giving yourself that bear hug position. And then we'll inhale again, breathing in nice, tight squeeze. >> Give yourself a big hug and when you're ready, exhale. >> Release your grip. And one more time, we'll go ahead and inhale breed and nice and deep tight hug. Give yourself some love. And when you're ready, exhale, release. Then we can go ahead and bring our arms and hands back down to our comfortable position. And now we'll go ahead and focus our attention and our awareness to our back. >> So again, you might want to sit up nice and tall, straight spine. >> And what I want you to do here is I want you to Archer shoulders back. So you'll push your chest forward, Archer shoulders back, and draw your shoulder blades together, almost imagining the stance of a bird or an eagle. >> And so as you're squeezing your shoulder blades together, we'll inhale breathing in >> And then exhale, breathing out, relaxing, releasing tension. And again, nice deep inhale. >> Draw those shoulder blades together, just forward, shoulders, back and exhale, release breathing out and go ahead and just allow your back to relax. >> You know, I want you just to go ahead and drop your head in front your body. Just allow your head to allow the weight of your head just to fall. >> Giving yourself a few moments here in this space, not forgetting about our breath, checking in with your body, noticing how you feel, keeping your head down and YE, narratives to gently bring your neck and your head around will go clockwise. >> Burst, doing a nice slow neck role, bringing your hand around nice and slow. >> Starting new the rights, nice, gentle circle, and doing this movement here a couple times. >> And when you're ready, we'll go in the opposite direction. Same thing, but now going counterclockwise. >> Keeping your head down gently. >> Bring your head around, breathing in and breathing gently. Bring your head around nice and slow. We tend to carry a lot of tension, stress in our neck and shoulder area. >> So giving some time to pay attention to is when you're ready, nice and slowly bring our head up, trying it back to our central possession. >> Let's go ahead and take a nice deep inhale together. Agree then and slowly exhale. >> Breathe out, out of your mouth and your nose. >> And now drawing attention to our shoulders, I want you to go ahead and bring your shoulders up towards your ear, scrunching your shoulders up, and then just relax and bring those shoulders down. Now, pairing with our breath, same thing. We'll do. A nice deep inhale. And on your in-breath, I want you to go ahead brain know shoulders up, scrunching, know shoulders towards your ears and then exhale, relax, release, breathing out and one more time. Nice deep inhale. Breathe. Then bring those shoulders up towards your ears and exhale. >> Release. >> Giving yourself now a few moments to be with your breath. Checking in and noticing how you feel could be good to bring awareness to checking in and how we feel prior to starting a mindful practice and then observing how we feel towards the end. >> No expectations. >> Choose bringing more conscious awareness and observance to yourself. And we'll go ahead again, do a nice deep breath together, nice steep. >> And then when you're ready, exhale operating. >> That'll conclude our progressive muscle relaxation practice. >> Thank you for joining.
Body Scan (10 minutes): Allow yourself the next 10 minutes to slow down and engage in this body scan. This practice is helpful for bringing more awareness and attention.
Description of the video:Hello. Today we are going to go ahead and doa full body scan together.So if you can just go ahead and give yourselfa few moments to settle in your space.Can gently close your eyes.Going to take the next ten minutesto give ourselves some time too,check in with our mind and our bodyas we go through a series ofbreathing exercises,as well as scanningher body and noticingand becoming more aware.And go ahead now and take a nice deep breath.Breathing in and exhaling.>> Breathing out, breathingout of your mouth and your nose,paying attention to your breath,allowing yourself the space to bepresent and mindfully aware.>> I'm gonna go ahead and invite youto place your hand over your heart,noticing the rise and fall ofyour chest as you gently breathe inand breathe out,noticing your heartbeat.And this may be the first timetoday where we'reconsciously aware of our breath,paying attention to it.Now, go ahead and bringyour palm of your handdown to the middle of your belly.And I now want you to directyour attention to your breathingas you're breathing in and out,noticing the rise and fall of your belly?>> Nice deep inhale, long exhale,not forgetting to breatheout of her mouth and her nose,and giving yourself the space to slow down,check in with yourself.>> And I want you now to go aheadand then just drop your head infront of your body.Just allow your head did naturallyhanging drop your head?>> Noticing the weights,Gatsby holder head herewhen taking a nice deep inhale,breathing in and exhaling breathing,we'll go ahead and continue our body scan,keeping our hadn't this positionpaying attention toyour neck and your shoulders,common source of tension.>> What do you notice?>> Scan this area,keep breathing,and then you're going to just gentlybring your shoulders up towardsyour ears and thenrelease and bring them down.Same thing again.>> Go ahead.>> Bring your shoulders up towardsyour ears and thengently release and bring your shoulders down.>> Now I want you to go ahead and justgently bring your head up nice and slow.Continuing to breathe gently,bring your hat upback to your center position.Keep wringing your head up.No, tilting your head back. Tilt your head.>> Da Chen pointed towardsthe sky and a nice deep inhale here.And exhale and goahead and slowly bring your head back down,back to its center position.>> And now I want you to allow your arms toHenning and drop naturally to your sides.It'll just allow both of your arms to justnaturally hang down toeach side of your bodyand allow for a little movement.>> Doing what feels comfortableand natural for you,and just noticing how does it feel,keeping our arms naturallyhanging to the side.>> And then when you're ready,go ahead and I want you to bring your armsback towards your back in-class,bigger palms together,so your hands are together,arms or behind your back,arch your chest forward, shoulders, back.Nice deep inhale here.>> Breathe in and gently readouts.And when you're ready, we'll goahead and bring our arms backdown at night andkeep your arms andthe position that's comfortable for you.>> And now continuing with our body scan,we're gonna draw our attentionto the lower half of our body.And I want you to go ahead andextend your legs out.And again, the same thingas we did with our arms.Just allow for some natural movements.Go ahead and stretch your legs.>> Notice how the lower halfof your body feels.>> And then go ahead and pointyour toes down towards the ground,noticing a stretch,doing this for a few moments,bringing your toes pointed towardsthe ground and then bringing them back up.Don't forget to breathe.Very easy for us to lose track of our breath.Go ahead and bringyour attention back to your breath.And then you can go ahead nowand place the solesof your feet firmly into the ground.I'm congratulating yourself fortaking some time todayto be with your breath,be with your bodyand allowing yourself one nice deep inhale.Again, breathing in andgently exhaling, breathing out.>> That'll conclude orten minute body scan. Thank you.
Visual Imagery - Beach (15 minutes): Take the time to pair your breath, mind, and senses as you go through this visual imagery exercise. You will be guided through visual imagery of a warm sunny beach. This practice is good to use when you need a break or want some moments of tranquility and peace.
Description of the video:Hello. Today we're going to go ahead and do a visual imagery practice together. >> This practice today we are going to imagine a warm, sunny beach. >> Before we get started with our practice, puke and go ahead and allow yourself to settle in your space. >> Give yourself PM moments to close your eyes, take a few breaths, get yourself some time to shut off any external noise, thoughts that might be wandering through our minds during this practice. If you find yourself becoming distracted with thoughts or your mind wandering away, just go ahead and bring yourself back to your breath, using your breath as a guide and incur to help center yourself. >> Go ahead now and inhale together. >> Nice and deep. Nice deep inhale, breathing in and gently exhale, allowing yourself to breathe now and on your exhale, making sure to breathe out of your mouth and your nose and go ahead and inhale again. >> Breathing in. Nice deep inhale. >> When you're ready, exhale. >> Greeting. >> Like you allow yourself now to gently close your eyes, still paying attention to your breath. It might be helpful for you to place your hand on your belly, maybe even over your heart too, so that we can be aware and notice our breath, notice the rise of ball verbally as we breathe in and breathe out and keeping our eyes gently closed, we want you to visualize yourself standing in a secluded beach. >> Then you're looking around. >> What do we see? What do we notice as your casing around the beach? >> Nyos, soft, warm sand >> Palm trees slowly blowing in a calm wind, noticing some birds flying through the sunny sky, then noticing the bright blue, tranquil water ahead of you. >> They want you to visualize yourself slowly walking on the beach. >> You're walking closer towards the wire model, we hear, what sounds do we notice to hear the waves moving slowly? Noticing birds chirping as they fly through the trees than hearing the leaves gently moving through the soccer. When giving yourself a few moments just to take it all in, allowing yourself a few moments to breathe in, breathe out as you're taking in the sights of the com, pursuing beach. Taking in a nice sounds as you listen and are aware of your surroundings. >> And taking a nice deep breathing in and gently exhaling, releasing air. >> And now noticing what we feel as you're standing there in the warm sand, moving your feet around and noticing how soft the sand feels beneath your feet in between your toes. >> Noticing Gentle breeze across your skin. >> You're going to go ahead and walk a little bit closer towards the water, noticing little bit of coolness coming off the ocean waves and list then that light breeze gently continue walking towards the water. Now you notice that the sand is becoming harder beneath your feet. Cooler Burma. Now you're feeling the cool water on your toes and on your feet and ankles as the waves gently brush upon ashore, then you stand there and the water again, looking around, what do you see? >> What do you notice? Enjoying the coolness of the water as it's a hot, sunny day on the beach. >> Then you're going to allow yourself to continue walking into the water, enjoying the calm stillness as you look around, noticing the sunshine radiating to the ocean. And then looking up and facing towards the shore again, you're going to go ahead and gently walk out of the water, then back onto the sand. And then you notice a chair right there on the beach, the nice big fluffy beach, tau. Then you go ahead and walk towards that chair, feeling the warmth of the sun on your skin. >> Then you go ahead and sit down on that chair, pulling the beach towel ago new, sinking your feed into the sand and gently closing your eyes, relaxing and taking a nice deep breathing in and slowly exhaling. >> Noticing the sand sticking to your feet as you're drawing off the warm sun, turning off your body from the water, feeling that soft warm breeze, gently moving back and forth. >> Just allowing yourself to be here in this space, allowing yourself to be here in this moment, just sitting in silence, the main gently open your eyes and again, taking in your surroundings, feeling calm and at peace, noticing how you feel, bringing awareness to your breath, then remembering. >> Now we can use our senses to de-stress space. And then when you're ready, you can go ahead and gently open your eyes yourself back out of their visual meditation. >> And remembering that you can utilize visual imagery to help restore and bring back a sense of calm. >> Now, conclude our visual imagery practice today. Thank you for June
Loving Kindness & Self-Compassion Meditation (15 minutes): This meditation encourages us to look inward and provide ourselves with deeper kindness and self-compassion. Use this practice to provide yourself some self-care.
Description of the video: