KVRMA, Riverside, CA (2026)

02/12/2025

✨ send this to someone who needs to hear it

02/10/2025

Invest in yourself and your well being! 🤍 2 books that changed my life :

Becoming supernatural by: Dr Joe Dispenza
The Divine Doctor By: Dr Joseph Levry

02/08/2025

Sending lots of love to anyone struggling right now 🤍 here are 5 exercises to help you through, stay strong 🥹

Here are five exercises that may help alleviate mental anguish:

1. Deep Breathing Exercise: "4-7-8"
This technique, also known as the "Relaxation Breath," can calm your mind and body.
• Inhale through your nose for a count of 4.
• Hold your breath for a count of 7.
• Exhale through your mouth for a count of 8.
• Repeat for 3-5 cycles.

2. Mindfulness Meditation: "Body Scan"
This exercise helps you focus on the present moment and release tension.
• Find a quiet, comfortable space to sit or lie down.
• Close your eyes and take a few deep breaths.
• Starting from your toes, bring awareness to each part of your body, slowly scanning up to the top of your head.
• As you focus on each area, release any tension or discomfort.

3. Physical Release: "Tension and Relaxation"
This exercise helps release physical tension associated with mental anguish.
• Find a quiet, comfortable space to sit or stand.
• Tense a specific muscle group (e.g., shoulders, arms, or legs) for 5-10 seconds.
• Suddenly release the tension and feel the relaxation spread through your muscles.
• Repeat for different muscle groups.

4. Creative Expression: "Emotional Journaling"
This exercise helps process and release emotions associated with mental anguish.
• Find a quiet, comfortable space to write.
• Take a few deep breaths and reflect on your emotions.
• Write down your thoughts, feelings, and experiences without editing or censoring yourself.
• Continue writing until you feel a sense of release or clarity.

5. Grounding Technique: "5-4-3-2-1"
This exercise helps you focus on the present moment and distract yourself from mental anguish.
• Take a few deep breaths and look around you.
• Notice:
○ 5 things you can see.
○ 4 things you can touch or feel.
○ 3 things you can hear.
○ 2 things you can smell.
○ 1 thing you can taste.
• Repeat the process if your mind starts to wander.

Remember, these exercises are not a replacement for professional help. If you're struggling with mental health issues, please reach out to a qualified mental health professional or a crisis hotline for support.