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Try at home

Exercises to try at home

Short, gentle practices you can use between sessions, or any time you need to feel a little calmer.

Hands resting gently on the chest

Box breathing

For moments of panic or racing thoughts

1 to 5 minutesStart
A green meditation cushion on a sunlit wooden floor

Guided meditation

For stress that has built up through the day

2 or 3 minutesStart
Rain on a window overlooking a green forest, with a cup of tea on the sill

Nature sounds

For calming down, focusing or falling asleep

As long as you likeStart
Bare feet standing on soft green grass beside smooth stones

5-4-3-2-1 grounding

For anxiety, overwhelm or feeling disconnected

About 3 minutesStart

These exercises support, but don't replace, therapy. If you are in crisis, call Tele-MANAS 14416 (free, 24/7) or 112. Call 14416

Your next step

Taking the first step doesn't have to feel difficult.

Whether you're facing anxiety, stress, relationship challenges or concerns about your child, help begins with a simple conversation.

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Send a short request and Vaishali will get back to you to confirm a time.

by Vaishali Choudhary

Understand · Heal · Grow