InnerWhispers
Mindfulness Practices
Notice your thoughts and feelings without being carried away by them.
Services · Tann aur Mann
Tann aur Mann: Self-Care and Wellness
Mindfulness practices, emotional grounding and stress-relief tools that strengthen the connection between body and mind, so you have something to lean on between sessions.
Body and mind, together.
What it is
Three Ways to Look After Yourself
Tann aur Mann means “body and mind”. Small, gentle practices you can use in everyday life.
Emotional Grounding
Simple ways to steady yourself when emotions feel big.
Stress-Relief Tools
Quick techniques for tense moments at study, work or home.
Try it now
A Minute for Yourself
Breathing out a little longer than you breathe in can help your body settle. Follow the circle for one minute.
Ready when you are
Sit comfortably, relax your shoulders, and breathe in through your nose.
In for 4 · out for 6 · six rounds
2 minutes5-4-3-2-1 groundingFor when your thoughts are racing.
- Name 5 things you can see around you.
- Notice 4 things you can feel, like your feet on the floor.
- Listen for 3 things you can hear.
- Find 2 things you can smell, or two smells you like.
- Name 1 thing you can taste, or take a sip of water.
3 minutesQuick body scanFor tension you carry without noticing.
- Sit or lie down comfortably and close your eyes if that feels okay.
- Bring your attention to your forehead, jaw and shoulders. Let them soften.
- Move slowly down through your chest, stomach, hands and legs.
- Wherever you notice tightness, breathe out slowly and let it loosen a little.
- Finish with three slow breaths before you open your eyes.
1 minuteName it to tame itFor feelings that feel too big.
- Pause and ask yourself: what am I feeling right now?
- Put it into one or two words, like "worried" or "let down".
- Say it to yourself kindly: "I'm feeling worried, and that's okay."
- Notice where you feel it in your body, and breathe out slowly.
- Ask: what is one small thing that would help right now?
If any practice makes you feel worse, stop and breathe normally. These support professional care; they don't replace it.
How it fits
Support Between Sessions
Tann aur Mann gives you something to lean on in everyday moments, alongside the care you get from our team.
Alongside your care
A support for therapy and counselling, never a replacement.
Easy to start
A few minutes at a time, wherever you are.
At your pace
Choose what feels right and leave the rest.
Need more support?
Talk to a Professional
Self-care helps with everyday stress. If things feel too heavy, we're here. In a crisis, call your local emergency number or Tele-MANAS (free, 24/7) at 14416.
FAQ
Frequently Asked
Questions
It means “body and mind” in Hindi. Our Tann aur Mann tools help you look after both.
No. These tools are a support between sessions, not a substitute for professional care.
A few minutes at a time is a good start. Choose what feels comfortable and go at your pace.
These are gentle practices. If something feels uncomfortable, stop. If you have a medical or breathing condition, check with your doctor first.
[Add details of any guided sessions, workshops or programs.]
No. In a crisis, call your local emergency number or Tele-MANAS at 14416.
Get in touch
Take the First Step Today
Book a consultation and we'll help you choose the right support.
InnerWhispers isn't an emergency service. In a crisis, call your local emergency number or Tele-MANAS at 14416.