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Serein guide

Short calming practices for people who care for others

Each practice takes one to five minutes and fits into a break or the walk to the car. Pick one, read the steps, and try it now.

Breathing · 1–5 min

Breathing Tide

Follow a soft, expanding light. Let the next breath arrive gently.

  1. Breathe in. Gently, and only as far as feels comfortable.
  2. Breathe out. Gently, and only as far as feels comfortable.

Safety: No breath holding. The timing is optional: breathe naturally or stop if the pace feels uncomfortable or you feel dizzy.

Breathing · 4–12 cycles

Box Breathing

Follow a steady rhythm, one phase at a time. Holds are optional.

  1. Breathe in. Gently, and only as far as feels comfortable.
  2. Hold gently. Only if comfortable. No strain, no forcing.
  3. Breathe out. Gently, and only as far as feels comfortable.
  4. Rest gently. Only if comfortable. No strain, no forcing.

Safety: Never strain or force a breath hold. Choose “No holds” if holding is uncomfortable. If unsure about breath holds because of a health condition, seek advice from your clinician.

Grounding · Your own pace

Here & Now

Reconnect with your surroundings through five simple senses.

  1. See. Notice five things you can see. A color, a shape, the way light meets a surface.
  2. Feel. Notice four comfortable physical sensations. Your feet supported, the chair, your sleeve. No need to touch new objects.
  3. Hear. Notice three sounds around you. Nearby or far away. If hearing is not accessible, notice three visual details.
  4. Smell. Notice two neutral or pleasant smells. If none are available, recall familiar scents or choose two colors instead.
  5. Taste. Notice one taste, if comfortable. Nothing needs to go in your mouth. Alternatively, name one thing you appreciate.

Safety: Keep your eyes open if that feels safer. Skip or substitute any sense that is inaccessible, unpleasant, or uncomfortable. Nothing needs to be tasted or touched.

Movement · 2 min

Soften & Release

Notice gentle tension and release, at your own pace.

  1. Hands. Let your fingers soften. Notice without judging.
  2. Shoulders. Let your shoulders settle. There is no perfect position.
  3. Feet. Release the effort in your feet and lower legs.
  4. Rest & notice. Let your whole body be supported. Breathe naturally.

Safety: Avoid tensing painful or injured areas; choose “Relax only” or skip. Stop if you feel pain or discomfort. This is a short PMR-inspired adaptation, not a clinical protocol.

Movement · 90 sec

The Seated Reset

Ease your shoulders, uncurl your hands, and gently turn your head.

  1. Shoulder lift & release. Gently lift your shoulders a little, then let them lower.
  2. Open & soften hands. Slowly uncurl your fingers, then let your hands soften.
  3. Gentle neck turns. Turn left within a comfortable range, return to center, then right.

Safety: Skip any movement that is unsuitable, painful, or makes you dizzy. Do not force a stretch or roll your neck. Check with a clinician if unsure whether these movements are suitable.

Awareness · 2–5 min

Body Scan Journey

Move attention gently through supported body areas.

  1. Feet & support. Notice contact with the floor or chair. Nothing needs to change.
  2. Legs. Notice whatever is present, or choose to focus on the room instead.
  3. Hands. Notice the weight and temperature of your hands.
  4. Shoulders. Notice support. There is no need to soften on command.
  5. Face. Notice your expression without judging it.
  6. Whole body. Broaden attention, then look around the room.

Safety: Skip any area or use external focus if body attention feels uncomfortable.

Movement · 3–5 min

Full Muscle Release

Explore light effort and release across several areas.

  1. Hands. Optional: close your hands lightly, then let them open.
  2. Arms. Optional: use a little effort in the arms, then release.
  3. Shoulders. Optional: make a small lift, then return comfortably.
  4. Feet. Optional: press feet lightly into support, then release.
  5. Rest. No effort here. Notice the chair supporting you.

Safety: Use only light effort. Avoid painful or injured areas. Relax-only mode is available.

Movement · 60–90 sec

Hand & Finger Reset

A close-up guide to gently opening and resting your hands.

  1. Settle. Rest your forearms comfortably. Keep wrists neutral.
  2. Open gently. Gently uncurl your fingers in a comfortable range.
  3. Return. Return to a relaxed hand. Do not grip tightly.
  4. Rest. Let the hands be supported.

Safety: Stop for pain, tingling, or discomfort. This is a movement cue, not treatment.

Movement · 60–90 sec

Shoulder Reset

Follow a small lift and a gentle return to rest.

  1. Settle. Sit supported with arms resting comfortably.
  2. Small lift. If comfortable, lift shoulders a little. Keep breathing naturally.
  3. Return. Return gently. Avoid forcing shoulders downward.
  4. Rest. Notice support and stop whenever you prefer.

Safety: Use a small comfortable range. Skip painful or injured areas.

Movement · 1–2 min

Seated Foot & Ankle Movement

Explore a small up-and-down movement while seated.

  1. Settle. Use a stable chair. Support your leg and foot comfortably.
  2. Small movement. If comfortable, move the ankle gently up and down.
  3. Other side. Repeat on the other side only if suitable.
  4. Rest. Return both feet to comfortable support.

Safety: Do not force range. Skip if movement is unsuitable, painful, or causes discomfort.

Awareness · 1–3 min

Mindful Listening

Notice nearby and distant sounds without recording them.

  1. Arrive. Look around. Choose a comfortable position.
  2. Nearby. Notice a nearby sound, or a nearby visual detail.
  3. Further away. Notice something further away. No need to search hard.
  4. Whole space. Allow attention to include the room as a whole.

Safety: Use visual details if hearing is inaccessible or focusing on sound is uncomfortable. No microphone is used.

Awareness · 3 min

Three-Minute Pause

Notice, choose an anchor, then broaden awareness.

  1. Notice. Notice how you are arriving: thoughts, feelings, or surroundings.
  2. Anchor. Choose natural breathing, supported feet, or a visual detail.
  3. Broaden. Include the body and room. Choose one useful next step.

Safety: Breathing is optional. Keep attention external if that feels more comfortable.

Visualization · 2–5 min

Quiet Place Visualization

Explore a gentle imagined scene, with motion optional.

  1. Choose. Choose an ordinary place that feels comfortable enough.
  2. Notice. Notice imagined light, colors, or textures. You can simply view the photograph.
  3. Stay gently. No need to create a vivid image. Keep your eyes open if preferred.
  4. Return. Look around your actual room and notice its support.

Safety: Skip imagery if it feels uncomfortable. Choose grounding in your actual surroundings instead.

Movement · 2–5 min

Slow Walking Awareness

A preview of slow steps, followed by screen-away prompts.

  1. Prepare. Choose a clear, level space. Preview while stationary.
  2. Step. Put the screen away before moving. Walk at your own comfortable pace.
  3. Notice. Notice ordinary contact and surroundings, without changing your gait.
  4. Return. Stop in a stable position and return attention to the room.

Safety: Use only if walking is suitable. Do not watch or operate the screen while walking. Seated awareness is an alternative.

Awareness · 3–5 min

Evening Wind-Down

A quiet sequence of support, awareness, and optional release.

  1. Supported rest. Choose a comfortable supported position.
  2. Notice support. Notice the surface supporting you, without trying to sleep.
  3. Gentle release. Let hands and shoulders rest. Tensing is not required.
  4. Set down. Notice one thing that can wait until tomorrow.
  5. Finish. End here or continue resting. There is no outcome to achieve.

Safety: This practice does not treat sleep difficulties or guarantee sleep. Stop or adapt if uncomfortable.

Serein offers short calming practices. It is not a treatment and does not replace professional care. If you are struggling, talk to someone you trust or your doctor.

Follow the glowing breath at your own pace. Nothing is monitored.
Inside the app. Follow the glowing breath at your own pace. Nothing is monitored.