• Stationary Grounding Exercise

  Learn techniques to ground yourself in the present moment.

• Grounding (On the Move) Exercise

  Learn how to ground yourself while on-the-go.

• Donning the Uniform Mindfully

  Mindfully don your uniform and gear, focusing on physical sensations and deep breaths to achieve a state of relaxed readiness and synergy.

• Removing (Doffing) the Uniform

  Mindfully doff your uniform and gear, focusing on physical sensations and deep breaths to transition to a state of relaxed readiness.

Breath

• Awareness Meditation

  Apply the principles of breath awareness to real-world scenarios for stress management and focus.

• 3 Deep Breaths Exercise

  Learn how you can clear your mind and create energy with just 3 breaths.

• Special Ops 4-7-8 Breathing Technique

  Learn the same calming breathing technique utilized by Special Operations in stressful tactical situations.

• Extended Combat Breathing

  Practice extended breathing and learn about combat breathing.

Choose

• On Duty, Off Duty Mindset (Podcast)

  Ret. Sgt Nick Bauer from Seattle PD talks about how mindfulness helped him “clock off” and be “off duty” when he got home.

• Intention Setting

  Begin your day with a short guided meditation to set mindful intentions and align your choices with your values.

• Transitioning to Life at Home

  Develop a transition practice with breath work and mindful movement to ease into your home environment.

• Transitioning to Life at Work

  Dedicate 5 minutes to a tech-free personal routine, focusing on intention and mindfulness before starting your shift.