The candle that gives Sunday evening back to the team.

Body scan

A soft light travels from your feet to your face. Notice each area without changing anything.

1. Feet: their weight and contact with the floor.
2. Legs: heaviness, warmth, or nothing at all.
3. Belly: rising and falling with each breath.
4. Chest: the breath moving, the heartbeat.
5. Hands: tingling, coolness, air on the skin.
6. Shoulders: let them soften and drop.
7. Face: unclench the jaw, soften the eyes.

Five senses

Return to the room through your senses. Tap once for each thing you notice.

1. 5 things you can see
2. 4 things you can touch
3. 3 things you can hear
4. 2 things you can smell
5. 1 thing you can taste

Let thoughts go

Write a passing thought, set it on a leaf and let the stream carry it away.

0 thoughts drifted away

3-minute space

From mindfulness-based cognitive therapy, shaped like an hourglass: wide, narrow, then wide again.

1. Aware: what is here now? Thoughts, feelings, sensations.
2. Gather: narrow your attention to the breath in your belly.
3. Expand: widen to the whole body, then return to your day.