1. Breath of Safety 

Inhale to the count of four. Hold for a brief pause.  

Exhale to the count of six. Repeat until your body begins to soften.  

Remind yourself: I am safe in this moment. 

2. Rooted Feet 

Sit or stand, noticing the ground beneath you.  

Press your feet firmly into the floor or earth.  

Imagine your weight moving downward into that solid support.  

Say silently: The ground is holding me now. 

3. Hand on Heart, Hand on Belly 

Place one hand on your chest, one on your belly. Breathe slowly. 

Say your name softly, once, twice, three times.  

Remind yourself: This is my body. I belong here. 

4. Naming the Now 

Look around and name five things you see. 

Touch four things near you. 

Listen for three sounds. 

Notice two scents. 

Say one true statement about yourself right now.  

(Example: I am sitting on a chair. I am breathing.) 

5. Stone-in-the-Palm 

Hold a stone or solid object in your hand. 

Feel its weight, its temperature, its edges. 

Let the heaviness inside you move into the object. 

Say to yourself: I don’t have to carry this alone. The Earth can hold it with me. 

6. Water Reset 

Run cool water over your hands, face, or wrists. 

Whisper: I release what clings. I return to flow. 

Let the water carry away what feels too heavy right now. 

7. Skyward Stretch 

Lift your arms slowly overhead, stretching tall.
Look upward, even if only to the ceiling.
Take a deep breath and imagine space opening above you.
Say to yourself: There is more room for me than I thought.