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Procedure: Sit comfortably, inhale deeply through the nose, hold, and exhale slowly through the mouth. Benefits: Reduces stress, promotes relaxation, improves oxygen delivery to tissues.

Procedure: Lie down, close your eyes, gradually focus on each part of the body, notice sensations. Benefits: Reduces tension, increases body awareness, helps release physical discomfort.

Procedure: Tense each muscle group for a few seconds then release. Benefits: Helps identify areas of tension, promotes relaxation, improves sleep quality.

Procedure: Walk slowly, focus on the sensation of walking, observe your environment. Benefits: Increases physical activity, reduces rumination, connects you with nature.

Procedure: Sit in a comfortable position, focus on the breath or a mantra, return to the focus when distracted. Benefits: Boosts awareness, reduces anxiety, improves concentration.

Procedure: Use audio or a guide to imagine a peaceful place, engage all senses. Benefits: Encourages relaxation, mental escapism, reduces stress.

Procedure: Eat slowly, savor each bite, appreciate your food's flavors and textures. Benefits: Promotes digestive health, reduces overeating, enhances culinary pleasure.

Procedure: Focus on feelings of love and kindness towards oneself and others, repeat positive phrases. Benefits: Fosters compassion, reduces negative emotions, improves social connectedness.

Procedure: Listen to sounds without judgment or analysis, focus fully on what you're hearing. Benefits: Improves communication skills, enhances focus, reduces reactivity.

Procedure: Sit with a straight back, hands in cosmic mudra, focus on breath without attaching to thoughts. Benefits: Establishes mental discipline, clarity of mind, and insight into the nature of existence.

Procedure: Perform yoga poses with full attention on body alignment and breath. Benefits: Increases flexibility, promotes mental clarity, strengthens mind-body connection.