Practices

Breath Prayer

Inhale a short phrase (e.g., "When I am afraid"); exhale a response ("I will trust in You"). Repeat for one minute.

CBT Reframe

Write a harsh thought. Ask: what’s the kind, truer thought that includes the whole story? Practice saying it out loud.

Values Check

List 3 values for this season. Choose one tiny action today that lives in line with them.

Grounding (5‑4‑3‑2‑1)

Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste. Return to now.

Box Breathing (4‑4‑4‑4)

A steady pattern to calm the nervous system. Sit comfortably and breathe in a quiet place.

1. Inhale through the nose for 4 seconds
2. Hold for 4 seconds
3. Exhale through the mouth for 4 seconds
4. Hold for 4 seconds

Repeat 4–6 rounds (about 1–2 minutes). If dizzy, stop and return to normal breath.