At Children’s National Hospital, we are committed to helping those who are stressed, anxious and just overwhelmed. Our hospital-wide Mindful Mentors program has created a library of short exercises to decrease stress. These short techniques will help you to calm your mind and body and find your focus again.

We encourage you to find two minutes in your day to recharge and take a moment for yourself. You can also easily do any of these exercises while sitting, standing or on the move – with a friend, your child or alone.

Click on one of the links below to listen (with headphones/earbuds if in a public space) and follow the instructions.

• Breathing with finger tracing (female voice): This simple exercise guides you as you trace the fingers of one hand with your other hand, and gently breathe in and out. (2:12 min.)
• Brief mindful breathing anytime, anywhere (female voice): Increase your self-awareness and create a sense of calm and peacefulness with this mindful breathing exercise. (2:53 min.)
• Refresh – recharge (female voice): Breathe in relaxation and let go of your stressors as you exhale in this guided exercise. (2:01 min.)
• Soothing breathing with heartbeat (female voice): Allow your mind to refresh and refocus during this breathing exercise that is accompanied by the sound of a steady heartbeat. (2:05 min.)
• RAIN exercise (male voice): Let us help you reset your mind in this breathing exercise where you can Recognize, Allow, Investigate and Nurture (RAIN). (3:06 min.)
• Enhance empathy and compassion (male voice): Join us on a journey to increase your empathy and compassion for those around you. (2:55 min.)

About Mindful Mentors

Mindful Mentors at Children’s National are hospital staff and clinicians who have had intensive training and education to develop their own mindful awareness and self-care, increase their ability to manage stress and have learned how to teach mindfulness techniques to their patients. They are part of a specially trained resource staff representing each unit each department and each shift.