Hand on heart
1 minWarm palm to chest. Speak gently to yourself, the way you'd speak to a friend.
The toolkit
Small returns to yourself.
A sanctuary for the harder moments — gathered like river stones. Pick the one your body reaches for.
Tool · breath
Box breathing
A four-by-four square. Follow the ripple.
Inhale
4s
A square of calm — four in, four held, four out, four still.
Tool · ground
5 · 4 · 3 · 2 · 1 sensory grounding
Tap a leaf for each thing you notice. The room will come back.
Step 1 of 5
5 you can see
Five things you can see — a leaf, a pencil, the curve of a cup.
Smaller stones
For passing weather
Walk the room
4 minMove slowly. Touch three textures. Return to your seat changed.
There are no rules in art.