⏱️ Minute 1: Ground Your Body
- Sit still. Feet flat on the ground. Hands relaxed.
- Take 3 slow, deep breaths — in through the nose, out through the mouth.
- Feel your body. Notice where you are. Whisper: “I am here. I am safe. I am present.”
⏱️ Minute 2: Let It Go
- Ask yourself: “What am I holding that I don’t need right now?”
- Exhale tension with each breath. Drop your shoulders. Unclench your jaw.
- Mentally release stress, guilt, expectations.
⏱️ Minute 3: Center Your Thoughts
- Gently repeat this affirmation (or your own version): “I don’t need to control everything. I only need to choose peace right now.”
- Let go of trying to “fix” the future — just focus on this moment.
⏱️ Minute 4: Practice Gratitude
- Silently name 3 things you’re grateful for — big or small.
- Feel the warmth of appreciation in your body.
- Gratitude rewires the brain for resilience and joy.
⏱️ Minute 5: Set a Gentle Intention
- Ask: “How do I want to show up for the rest of my day?”
- Pick one word: calm, focused, kind, patient, strong.
- Breathe in that word. Carry it with you.
🌀 Optional Add-on:
If you have more time — stretch, sip tea, go for a 5-minute walk, or listen to calming music.
