[Icon for Catch and Release] [Icon for Catch and Release]

Catch and Release

Take a mental inventory of nagging thoughts or lingering feelings. Acknowledge each without judgement, and then release and move on.

Catch and Release


1 to 5 minutes


  1. Filter through the mental refuse of your day.
  2. Acknowledge self-perceived mistakes, shortcomings, or negative feelings.
  3. Envision throwing them out the window, flushing them down the toilet, or setting them free like a flock of doves.


Follow a similar process with your physical self. Are you feeling tension, pain, soreness or stress? Focus on specific areas: toes, knees, shoulders, neck, etc.

Icons by Danilo Gusmão Silveira and Juan Pablo Bravo from the Noun Project