4-7-8 Breathing and Forest Visualization

The 4-7-8 technique helps the mind and body to focus on regulating the breath. The technique can soothe a racing heart or calm frazzled nerves. Dr. Weil has even described it as a “natural tranquilizer for the nervous system.”

When you visualize, you focus on something specific during meditation and hold it in your mind. Adding visualization into your meditation mix allows you to better direct your relaxed mind toward specific outcomes you'd like to see.