Step 1: Be comfortable in an upright position:

(1) Keep spine straight and head erect. (2) Rest hands comfortably in your lap. (3) Relax eyes by looking slightly and naturally downward.

Then, relax your muscles slowly from top to bottom. First starting from the face, neck, shoulder, and torso then to the arms, legs and feet.

Use this checklist to help you:

1. face
2. neck
3. shoulders
4. torso
5. arms
6. legs
7. feet

Step 2: Clear your mind and slowly breath in and out

First, clear your mind. Then,  keep your shoulders  relaxed and  gradually breath IN as you expand your abdomen and slowly breath OUT letting your abdomen  fall.  Repeat the breathing exercise  for 4-5 times.

Step 3: Finish with massage 

a) Warm your body by slowly moving sections of your body one at a time and rub your hands together to warm them

Rub your hands together to warm them.

b) Use your warmed hands to rub your eyes, face, and neck. Then  lightly pat the rest of your body with your hands.

Lightly pat the rest of your body with your hands.

Additional Materials

• For mindful meditation classes: UCLA Semel Institute Mindfulness Awareness Research Center
• Education classes for older adults  such as Tai Chi, creative writing, art, music and etc:  SMC Emeritus College