“Rest is not idleness, and to lie sometimes on the grass under the trees on a summer’s day, listening to the murmur of the water or watching the clouds float across the sky, is by no means a waste of time”
— John Lubbock

The 5♠️ invites you into small, regular practices to make a safe home in yourself. This is about relaxing not collapsing. Harness the medicine you have inside and use your breath and your muscles to relax and promote rest.

Mindful breathing techniques activate the body's relaxation response. Go back to your 2-5♥️ cards. We can move into the green zone with regular practice. This is the home-base from which we can positively move outwards. One effective method is deep diaphragmatic breathing, also known as belly breathing. Follow these steps:  

1.⁠ ⁠Find a Quiet Space: Sit or lie down in a comfortable position in a quiet environment.  

2.⁠ ⁠Place Your Hand on Your Belly: Put one hand on your chest and the other on your abdomen, just below your ribcage.  

3.⁠ ⁠Inhale Slowly Through Your Nose: Breathe in deeply, allowing your abdomen to rise. Feel your lungs fill with air.  

4.⁠ ⁠Exhale Slowly Through Your Mouth: Exhale slowly and completely, stretch your out breath allowing your abdomen to fall. Focus on the sensation of releasing tension with each breath.  

5.⁠ ⁠Repeat: Continue this deep breathing pattern for several breaths, gradually making your inhalations and exhalations slower and more deliberate.  

6.⁠ ⁠Mindful Focus: Pay attention to your breath and let go of distracting thoughts. If your mind wanders, gently bring your focus back to your breath.

Looking at the image on the card, and the blue of the water, we might try ocean breathing or ujjayi pranayama in the Hatha yoga tradition. This is similar to belly breathing but as we exhale we slightly constrict the back of our throats to create a gentle whispering sound like the sound of the ocean waves rolling onto the shore.

Or you can use your muscles. One technique is progressive muscle relaxation (PMR). This helps release physical tension and promotes a sense of calm. It can be done quickly, making it a convenient option for relaxation during busy moments.Here's a simplified version you can try:  

1.⁠ ⁠Find a Quiet Space: Sit or lie down comfortably.  

2.⁠ ⁠Start with Breath Awareness: Take a few deep breaths to help calm your mind.  

3.⁠ ⁠Tension and Release: Focus on different muscle groups one at a time. Tense each muscle group for about 5 seconds, then release the tension completely. Move through the muscle groups:

  • Start with your toes and feet

  • Move to your calves and thighs.

  • Tense and release your buttocks

  • Progress to your abdomen and chest.

  • Tense and relax your hands and arms

  • Move to your shoulders and neck

  • Finish with your facial muscles - scrunch up your face, and then relax

4.⁠ ⁠Mindful Breathing: Throughout the exercise, maintain awareness of your breath. Breathe slowly and naturally.  

5.⁠ ⁠Complete Relaxation: After going through all muscle groups, allow your entire body to relax. Enjoy the sensation of relaxation for a few moments.

Hold your Choice Joker. This reminds us that we have options about how we respond to each moment. Taking a pause to move inwards can settle our bodymind and allow us to change states.

♥️ ♠️ ♦️ ♣️

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