Thank You!

Dear Friend,

Thank you for choosing this set of cards. Each card

has been thoughtfully created to help you find
peace, release stress, and enhance your
mindfulness. Whether you are using grounding
techniques, breathing exercises, or exploring your
emotions, these cards are here to support you in
your journey towards well-being.

Remember, it's always important to ask for help

from people you trust. Sharing your feelings and
experiences with others can provide additional
comfort and support.

We hope these cards bring you moments of calm,

clarity, and connection. Use them whenever you
need a little extra support, and remember that
taking time for yourself is an important part of self-
care.

Wishing you tranquility and balance,

HORIA KADI

KH
 AFFIRMATIONS
I am calm and at peace.
I am brave and strong.
I am loved and cared for.
I am in control of my feelings.
I can handle anything that comes my way.
I am safe and secure.
I believe in myself.
I am smart and capable.
I am relaxed and comfortable.
I am full of energy and positivity.
I am kind and compassionate.
I trust myself to make good choices.
I am grateful for all that I have.
I am proud of who I am.
I am patient and understanding.
I am growing and learning every day.
I am unique and special.
I am surrounded by people who support me.
I am happy and joyful.
I am open to new experiences.
TAKE A MINDFUL WALK

Go for a walk outside or around

your home.
Pay attention to your steps.
Notice how your feet feel on the
ground.
Look around and find 5 things you
haven't noticed before.
Take a deep breath and feel the fresh air fill your
lungs. As you walk, listen to the sounds around
you—perhaps the chirping of birds, the rustling of
leaves, or the distant hum of a lawnmower.
Notice the texture of the path beneath your feet,
whether it's the firmness of pavement, the
softness of grass, or the crunch of gravel.

Now, let your eyes wander and take in your

surroundings. Maybe you'll spot a vibrant flower
peeking through a fence, a uniquely shaped rock,
or a playful squirrel darting up a tree. Perhaps
you'll notice the intricate pattern of bark on a
tree, the gentle sway of a spider’s web, or the
way sunlight filters through the branches, casting
dappled shadows on the ground.

As you continue your walk, let your mind be

present in the moment, appreciating the simple
beauty and hidden details that often go
unnoticed. This mindful exploration can bring a
sense of peace and a deeper connection to the
world around you.
COUNT 5 THINGS YOU CAN
SEE, HEAR, AND FEEL

Look around and count 5 things you can see, like

your favorite toy or a tree outside.
Listen carefully and count 5 things you can hear,
like birds singing or cars passing by.
Touch 5 things around you and notice how they
feel, like a soft blanket or a smooth table.
Take a deep breath and identify 5
different scents around you, like the
aroma of fresh coffee or the scent
of blooming flowers.
Finally, take a moment to savor and
list 5 different tastes, whether it’s
the sweetness of a ripe fruit or the
tanginess of a piece of citrus.
This mindful exercise can help
ground you in the present moment,
enhance your sensory awareness,
and bring a sense of calm and
appreciation to your day.
Remember, taking a few minutes to
connect with your surroundings can
make a big difference in how you
feel.
 BUILD A SAFE SPACE

Use pillows, blankets, or even a

cardboard box to create a cozy
fort.
Sit inside and take deep breaths.
This is your safe space where you
can relax and feel calm.
Bring your favorite book or some coloring
supplies into the fort. Engaging in a
calming activity can help soothe your mind
and provide a pleasant distraction.
Add some fairy lights or a small lamp to
create a warm, inviting glow. The soft
lighting will enhance the cozy atmosphere
and make your fort feel even more
special.
Listen to calming music or nature sounds.
The gentle melodies or the sound of rain
can further help you unwind and find
peace in your little sanctuary.
Invite a friend or family member to join
you if you feel like sharing this space.
Sometimes, having someone close can
amplify the sense of comfort and security.
Remember, this fort is your personal
retreat. Whenever you feel overwhelmed
or need a moment to yourself, you can
return here to recharge and find solace.
 STRETCH LIKE A CAT

Pretend you're a cat waking up from a

nap.
Stretch your arms and legs slowly.
Reach up high and then stretch down
low.
Notice how your body feels more
relaxed after stretching.
Let out a long, leisurely yawn, showing off
your sharp, little teeth.
Blink your eyes a few times, adjusting to the
light in the room.
Flick your ears back and forth, picking up on
the soft hum of the house and distant
chirping of birds outside.
Take a moment to groom yourself, licking
your paw and rubbing it over your face in
gentle, circular motions.
Feel the softness of your fur, warm from the
sunlight streaming through the window.
Purr contentedly, basking in the simple joy of
a well-deserved nap and the comforting
routine of waking up.
Consider whether to explore the house, find
a sunny spot for another nap, or maybe even
pounce on an unsuspecting toy mouse.
Stretch once more, this time arching your
back gracefully, feeling every muscle
elongate and then relax.
With a final flick of your tail, set off on your
next little adventure, whether it's a playful
romp or a cozy cuddle.
DANCE YOUR FEELINGS OUT

Put on lively music and dance freely around

the room.
Move your body in ways that express how
you're feeling.
Dancing is a fun way to release energy and
lift your spirits.
Invite friends or family
to join you for a dance
party and create joyful
memories together.
Experiment with
different styles of
dance, from salsa to
hip-hop, and discover
new ways to enjoy
movement.
Remember, there are
no rules in spontaneous
dancing—just let your
body lead and enjoy
the moment.
CREATE A CALM DOWN JAR

Fill a clear jar with water and a spoonful of

glitter or sequins.
Shake the jar gently and watch the glitter swirl
around.
Take deep breaths and watch until the glitter
settles. Imagine your worries settling down too.
Once the glitter has settled,
open the jar and place a
small, floating candle on the
surface of the water.
Light the candle and sit
quietly, focusing on the gentle
flicker of the flame.
Allow your mind to drift, letting
go of any remaining tension or
stress.
Reflect on the peaceful scene
before you, feeling a sense of
calm and rejuvenation.
When you are ready, blow out
the candle, close the jar, and
carry this sense of tranquility
with you into the rest of your
day.
IMAGINE A SAFE PLACE

Close your eyes and imagine a place where

you feel safe and happy. It could be a
beach, a cozy room, or even a magical
forest.
Picture all the details: What do you see,
hear, and smell in your safe place?
Take a deep breath and feel how calm and
peaceful it is there.
As you immerse yourself in this
serene environment, notice the
warmth of the sun on your skin or
the soft glow of a fireplace. The
gentle rustle of leaves or the
distant sound of waves crashing
on the shore fills your ears,
creating a melody that soothes
your mind.
Inhale deeply and let the subtle
fragrances of blooming flowers,
salty sea air, or the comforting
scent of old books envelop you.
Each breath brings a sense of
tranquility, grounding you in this
cherished sanctuary.
Allow this peaceful feeling to wash
over you, knowing that this place is
always within reach whenever you
need a moment of calm.
 POSITIVE SELF-TALK

Think of something nice you can say

to yourself. It could be "I am brave,"
"I am strong," or "I can do this."
Say it out loud or in your head
whenever you feel worried or
scared.
Remember that it's okay to ask for help
and support when you need it. You're
never alone in your journey.
Celebrate your small victories and
progress, no matter how minor they may
seem. Each step forward is a step closer
to your goals.
Practice self-compassion and kindness.
Treat yourself with the same
understanding and patience that you
would offer a friend.
Embrace your uniqueness and recognize
that your individuality is a strength, not a
flaw.
Take a moment each day to reflect on
things you're grateful for, as gratitude
can foster a more positive mindset.
Remind yourself that growth often
comes from challenges and that you're
capable of overcoming obstacles.
Allow yourself to rest and recharge
when needed. Self-care is essential for
sustaining your well-being.
 SQUEEZE AND RELAX

Find a squishy ball or stuffed

animal.
Squeeze it as tight as you can for a
count of 5.
Slowly let go and feel your muscles
relax. Repeat 3 times.
Take a deep breath in, hold it for a
moment, and then slowly exhale. Feel the
tension leaving your body with each breath
out.
Close your eyes and imagine yourself in a
peaceful place, perhaps a quiet beach or a
serene forest. Picture the sights, sounds,
and smells of this calming environment.
Open your eyes and stretch your arms
above your head, reaching for the sky. Hold
the stretch for a few seconds before gently
lowering your arms back down.
Roll your shoulders in slow, circular motions
to release any remaining tension. Repeat in
the opposite direction.
Stand up and take a short walk around your
space, letting your body move freely and
naturally.
Return to your seat and take one final deep
breath, feeling refreshed and relaxed.
Remember, taking small moments
throughout your day to unwind can make a
big difference in your overall well-being.
PLAY WITH FIDGET TOYS

Grab a fidget spinner, stress ball, or

squishy toy.
Play with it in your hands. Focus on
how it feels and moves.
Fidget toys can help you calm
down and focus your mind.
Take deep breaths while using the
fidget toy. Inhale slowly through your
nose, hold for a moment, and exhale
gently through your mouth.
Combine this practice with a quiet,
comfortable space if possible. This can
enhance the calming effect.
Remember that it's okay to take breaks
and give yourself time to unwind.
If you find a particular toy that works
well for you, keep it handy in places
where you often feel stressed, like your
desk at work or your bedside table.
Share the benefits of using fidget toys
with friends or family who might also
benefit from a little extra calm and
focus in their lives.
By incorporating these simple
techniques into your daily routine, you
can create a personal sanctuary of
peace and mindfulness, even during the
busiest of days.
WRITE IN YOUR WORRY
JOURNAL

Get a notebook or paper and write

down what's worrying you.
Draw or write about your feelings.
Sometimes putting your worries on
paper can help you feel lighter.
Talk to someone you trust about your
worries. Sharing your thoughts can
provide a new perspective and
emotional support.
Practice deep breathing or meditation
to help calm your mind. Taking a few
moments to focus on your breath can
reduce stress and anxiety.
Engage in physical activity or exercise.
Movement can release endorphins,
which are natural mood lifters.
Set small, manageable goals to
address your worries. Breaking down
larger issues into achievable steps can
make them feel less overwhelming.
Take time for self-care and do
something you enjoy. Whether it's
reading a book, taking a walk in
nature, or listening to music, engaging
in activities that bring you joy can
provide a much-needed mental break.
PRACTICE GRATITUDE

Think of 3 things you're thankful for

right now. It could be your family, a
favorite toy, or a sunny day.
Say "thank you" out loud or in your
heart. Gratitude helps us feel
happier and less stressed.
Share your gratitude with others.
Telling someone you appreciate
them can not only brighten their
day but also strengthen your
relationship.
Keep a gratitude journal. Writing
down what you’re thankful for can
be a powerful reminder of the
good things in life, especially on
challenging days.
Practice mindfulness. Take a few
moments each day to sit quietly
and reflect on the positive aspects
of your life. This can help you stay
grounded and present.
Gratitude is a simple yet profound
habit that can transform your
outlook on life. By acknowledging
the good, we open the door to
more joy and contentment.
READ A FAVORITE STORY

Pick out a book that makes you feel

happy or calm.
Find a cozy spot and read it aloud
or quietly to yourself.
Let the story take your mind off
things and relax your body.
As you read, immerse yourself in
the characters' journeys and the
vivid worlds they inhabit.
Notice how the words on the
pages begin to create a sense of
peace and tranquility within you.
Allow yourself to be fully present in
the moment, savoring each
sentence and the emotions it
evokes.
If you feel inspired, jot down any
thoughts or reflections that come
to mind, letting the book guide you
to a place of introspection and
serenity.
When you finish reading, take a
deep breath and appreciate the
calmness that now envelops you,
grateful for the simple joy that a
good book can bring.
PLAY A MINDFULNESS
GAME

Choose an object in the room and

focus on it for one minute.
Notice its color, shape, and any
details you haven't seen before.
This helps you stay present and
calm.
Next, take a deep breath in, hold it
for a moment, and then slowly
exhale. Feel the air filling your
lungs and then leaving your body,
bringing with it a sense of
relaxation.
Now, gently close your eyes and
imagine a peaceful, serene place.
It could be a quiet forest, a
tranquil beach, or any place where
you feel completely at ease.
Visualize yourself in this place,
taking in all the sights, sounds, and
scents around you. Allow yourself
to fully immerse in this calming
environment.
When you feel ready, slowly bring
your attention back to the room,
carrying with you the sense of
peace and calm you have
cultivated.
BUBBLE VISUALIZATION

Take a deep breath in. As you blow out

through your mouth, imagine that you are
blowing bubbles. With each bubble that
passes, imagine that you are trapping all
your worries in the bubble. Watch as the
bubbles float away, taking each worry
further and further away, until you can no
longer see it.
Feel the lightness in your chest as the
weight of your concerns lifts off. Notice the
calm that begins to settle in, filling the
space left behind by your worries. Close
your eyes and allow yourself to bask in this
newfound serenity. Imagine yourself in a
place of peace and beauty, perhaps a
meadow filled with vibrant wildflowers or a
quiet beach with the gentle sound of
waves.

In this safe haven, feel the warmth of the

sun on your skin and the gentle breeze that
carries the scent of blooming flowers or
salty sea air. With each breath, you draw in
positivity and tranquility, filling your entire
being with a sense of well-being and
contentment. Let this moment of calmness
remind you that you have the power to
release your worries and embrace peace
whenever you need it.
FULL BODY STRETCH

Stand up straight with feet shoulder-

width apart.
Find balance, stretch arms high,
stand on tiptoes, feel stretch in toes,
calves, back, shoulders, arms, and
fingers.
Relax for 10 seconds. Repeat 10 times
for calmness.
Next, move into a forward fold by bending at
the hips and reaching towards your toes. Let
your head and neck hang heavy, releasing
tension in your spine.
Hold this position for 15 seconds, taking deep
breaths to further relax your muscles.
Slowly roll up to a standing position, one
vertebra at a time, to avoid any strain on your
back.
Once upright, take a moment to shake out your
arms and legs, ensuring they are loose and free
of tension.
Now, transition into a gentle side stretch. Extend
your right arm overhead and lean to the left,
feeling the stretch along your right side. Hold for
15 seconds, then switch sides.
After completing your side stretches, interlace
your fingers behind your back and gently pull
your hands away from your body, opening up
your chest and shoulders.
To finish, stand still with your eyes closed and
take five deep, calming breaths, focusing on the
sensation of the air entering and leaving your
lungs.
Visualize a wave of peace washing over you
with each breath, leaving you feeling refreshed
and centered.
Incorporating these stretches into your daily
routine can significantly enhance your physical
flexibility and mental tranquility.
 BODY SCAN

Squeeze the muscles in your shoulders

for ten seconds. Now relax.
Next, squeeze your stomach muscles
for ten seconds. Relax.
Move down your entire body, tensing
and relaxing all the different muscles.
Does your body feel more relaxed? Less
stressed?
Take a moment to notice your
breathing. Is it deeper and slower
now? Allow yourself to sink into this
newfound calmness.
Imagine a warm, soothing light
spreading from the top of your head
down to your toes, enveloping you in
a cocoon of tranquility.
Reflect on how each muscle group
felt as you tensed and then released
them. Did you discover areas of
tension you weren't aware of?
Embrace this practice as a daily
ritual to help manage stress and
maintain a sense of well-being.
Remember, taking the time to care
for your body and mind is essential
for a balanced and healthy life.
BLINDFOLDED SNACK

Have someone else pick five foods that fit

inside your palm (apples, raisins,
strawberries, etc.).
Put on a blindfold.
Use your senses to guess what you are
eating.
How does this food feel in your hand? In your
mouth?
Pay attention to the texture, smell, and taste.
Once you have made your guess,
remove the blindfold and see if you
were correct.
Discuss the experience with a friend
or family member. Were there any
surprises? Did any of the foods taste
different than you expected without
the aid of your sight?
Reflect on how much we rely on our
vision to identify and enjoy food.
Consider how other senses, such as
touch, smell, and taste, play crucial
roles in our eating experience.
Try repeating the activity with
different foods or even beverages to
further explore your sensory
perceptions.
This exercise can be a fun and
enlightening way to deepen your
appreciation for the complex and
wonderful world of flavors.
DRAW YOUR BREATH

Take a moment to notice and observe your

breathing.
Visualize your breath as a line or like the wind. If
you have a pencil and paper, start drawing your
breath.
If you don't have a pencil and paper, make lines in
the air to represent your breath.
Experiment with breathing faster, slower, and
deeper, and see how the lines change.
Change the speed of your drawing and try to
match your breath. Play, notice, and relax!
Feel the rhythm of your breath as it flows
in and out, like the ebb and flow of the
tide.
Allow your body to relax with each
exhalation, releasing any tension or
stress.
Imagine the lines of your breath forming
intricate patterns, weaving a tapestry of
calm and serenity.
Embrace the creativity of this exercise,
letting your mind wander and explore
new shapes and forms with each breath.
Notice how the simple act of breathing
mindfully can transform your state of
mind, bringing you into a state of
peaceful awareness.
Take this moment to appreciate the
beauty of your breath, a constant
companion that sustains and nourishes
you.
As you finish this exercise, carry this
sense of calm and mindfulness with you,
knowing you can return to this practice
whenever you need a moment of
tranquility.
 FOCUS FLOWER

Find a flower outside and spend two minutes

looking at it closely.
(No flowers? Any object will do - rocks,
pinecones, leaves, etc.) Pretend you are
looking at it for the first time.
Can you notice all the intricate details? Look
at the petals, lines, and colors.
What does it smell like? What does it feel
like? Take time to notice.
As you observe, let your mind wander
and reflect on the beauty of nature's
design. Imagine the journey this flower
or object has taken to arrive at this very
moment.
Consider the interplay of light and
shadow, how it dances across the
surface, bringing out subtle highlights
and depths.
Breathe deeply and let the scent fill your
senses, grounding you in the present
moment.
Run your fingers gently over its surface,
feeling the texture and temperature,
connecting with the tangible reality of
the natural world.
Allow this moment of mindfulness to
bring you a sense of peace and wonder.
Notice how, in these few minutes, the
world seems to slow down, and you
become more attuned to the small, yet
profound, miracles around you.
RAINBOW GROUNDING

Start by taking a deep breath in. Look

around the room and see how many
colors of the rainbow you can find.

Find all the colors? How long did it

take? Try again, this time find the
colors in order from front to back then
back to front.
Red, orange, yellow, green, blue, indigo, and
violet—each hue presenting itself in various
forms and objects around you. Notice the
vibrant red of a book cover, the cheerful
orange of a potted plant, the sunny yellow of
a cushion. Your eyes glide to the refreshing
green of a houseplant, the calming blue of a
picture frame, the deep indigo of a throw
blanket, and the subtle violet of a scented
candle.
Now, take a moment to reverse this journey.
From the violet candle, trace your way back
through the indigo blanket, the serene blue
frame, the verdant green plant, the bright
yellow cushion, the lively orange plant, and
finally, back to the bold red book cover.
This exercise not only helps you to appreciate
the colors around you but also brings a sense
of mindfulness and presence into your day.
Each color forms a part of the beautiful
spectrum that makes your environment rich
and vibrant.
 BALLOON BREATHING
BRAIN BREAK

Think of your belly as a balloon

INHALE EXHALE
Place your hands on your Open your mouth and
belly and breathe in slowly slowly blow all the air out
through your nose. Feel of your lungs, as if
you belly, abdomen and deflating your imaginary
chest expanding out like a balloon. Repeat this
balloon. Hold your breath exercise five times or until
for 2 seconds you are calm
This simple breathing exercise can help
reduce stress, improve focus, and enhance
overall well-being. It’s a great technique to
use when you’re feeling overwhelmed or
anxious, providing a moment of tranquility
amidst the chaos. Remember, the breath is
a powerful tool that is always with you,
ready to be harnessed for calming and
grounding yourself.

You can practice this exercise anywhere –

sitting at your desk, lying in bed, or even
standing in line. Over time, you may find that
it becomes a natural part of your routine, a
go-to method for maintaining balance and
peace. So take a deep breath, and let the
power of your breath guide you to a more
serene state of mind.
 BUMBLE BEE BREATHING
BRAIN BREAK

Sit comfortably with your legs crossed.

Breathe in slowly through your nose for 4 seconds.
Hold your breath for 4 seconds.
As you breathe out, make a bee buzzing or humming
sound.
The comforting vibration of this exercise has a calming
effect.
Repeat the bumble bee breathing until you are calm and
relaxed.
Repeat this process for several
minutes, allowing your mind to
focus solely on the sound and
sensation. As you continue, you
may notice your thoughts gradually
quieting and a sense of peace
washing over you. This practice,
often referred to as Bhramari
Pranayama or "bee breath," can
help alleviate stress, reduce
anxiety, and promote relaxation.

When you're ready to conclude,

gently bring your awareness back
to the present moment. Open your
eyes slowly and take a few deep,
grounding breaths. Carry this
sense of calm with you as you
move through the rest of your day,
remembering that you can return
to this simple yet powerful
exercise whenever you need a
moment of tranquility.
 SNAKE BREATHING
BRAIN BREAK

Sit in a comfortable positions.

Inhale slowly through your nose for 8 seconds.
Hold your breath for 4 seconds.
Exhale through your mouth
while making a hissing sound for as long as you can.
Pause for a few seconds before you inhale again.

Practice 3-7 times for a boost of energy and

relaxation.
Repeat this process several times,
allowing your body to relax with each
cycle. As you continue, focus on the
sensation of the air moving in and out
of your lungs, letting go of any tension
or stress. Feel your shoulders drop and
your muscles unwind, creating a sense
of calm and tranquility. If your mind
starts to wander, gently bring your
attention back to your breath, using it
as an anchor to stay present in the
moment. This simple yet powerful
breathing exercise can help clear your
mind, reduce anxiety, and improve
overall well-being.
HOT CHOCOLATE BREATHING
BRAIN BREAK

Close your eyes and pretend you have a big

cup of hot cocoa in your hands.
Bring the cup close to your nose and
breathe in the delicious smell of the hot
cocoa.
As you breathe out, imagine that you are
slowly cooling down your hot cocoa.
Be careful not to blow away the melted
marshmallows.
Feel the warmth of the cup radiating into
your hands, spreading a comforting heat
through your fingertips.
Now, take a small, careful sip, letting the
rich, creamy chocolate wash over your taste
buds, bringing a sense of coziness and
relaxation.
Notice how the sweetness of the
marshmallows adds a playful touch to each
mouthful, like tiny clouds melting in your
mouth.
As you savor each sip, let your mind drift to a
peaceful place, perhaps a cozy cabin in the
woods or a snug corner by the fireplace.
Allow yourself to be fully present in this
moment, appreciating the simple pleasure of
your hot cocoa and the calm it brings to your
busy day.
 5 FINGER BREATHING
BRAIN BREAK

Breathe out
Breathe in
Breathe out

in

Breathe
Breathe in

Breathe

out

the in

Brea
Brea

the o
ut
Br
ea
th
e
ou
n
ei

t
th
ea
Br

Start
here

Slowly trace the outside of the hand with

the index finger, breathing in when you
trace up a finger and breathing out when
you trace down.
You can also do this breathing exercise
using your own hand.
Feel the gentle rise and fall of your chest as you
synchronize your breath with the motion of your
finger. This simple yet powerful exercise can help
ground you in the present moment, bringing a
sense of calm and tranquility.

As you continue, notice the texture and warmth of

your skin, the slight resistance and give of your
muscles. Each breath becomes a reminder of your
presence and vitality. Allow any thoughts that arise
to drift away like leaves on a stream, returning your
focus to the rhythmic tracing and breathing.

This mindful practice can be a small refuge amidst

the chaos of daily life, a moment to reconnect with
yourself and find peace. Whether you are in a busy
office, a quiet room, or a bustling park, remember
that you carry this tool with you, ready to use
whenever you need a moment of serenity.
 STAR BREATHING
BRAIN BREAK

Hold

Bre
in
the

ath
a

e
Bre

ou
t
out Breathe
Breathe Start
in
Hold

Hold
here

Br
in

ea
e h

t
he
at e

ou
Br

t
out

Breath
Breathe

e in

Bre t
ath ou e
ei ath
ld n Bre ld
Ho
Ho

Trace your finger up one side of the

star, while you take a deep breath in.
Hold your breath at the point and
breathe out as you slide down the
other side. Keep going until you've
gone around the whole star.
Feel the calming rhythm of your breath
guiding you, each inhale and exhale
syncing with the gentle motion of your
hand. As you trace the star's path, let
your mind focus on the simple act of
breathing, allowing any stress or tension
to melt away. Visualize the star glowing
with a soft, warm light, each line you
trace adding to its brilliance. This
simple yet powerful exercise can center
your thoughts, bringing peace and
clarity. When you finish, take a moment
to appreciate the sense of calm you've
created within yourself, carrying this
tranquility with you throughout your
day.
GRATITUDE REFLECTION
Name one thing you're grateful for
under the suggestions below

1 Something that happened today A

2 possession you own

3 A relationship you have

4 A quality you're proud of

5 A strength of yours

6 A place you have visited Something

7 in nature

8 An experience you've had

9 Food you have eaten

10 A bodily function
I am grateful for the deep and
meaningful relationships I have
in my life. They provide support,
love, and companionship,
making every day richer and
more fulfilling. Whether it's a
heartfelt conversation with a
close friend, a shared laugh
with family, or the simple
comfort of knowing someone is
there for me, these connections
are truly invaluable.
 FIND YOUR NAME

Start by taking a deep breath in through your

nose and breathe out slowly through your
mouth.
Now take your time looking around the room.
Try to find objects that begin with the first
letter of your name. Continue this exercise
until you have found objects that begin with
all the letters in your name.
As you identify each object, take a moment to
appreciate its details—the color, texture, and
purpose. This mindful observation can help ground
you in the present moment.

After you’ve completed the exercise with your

name, middle name, and surname, let’s move on to
the next step. Sit comfortably and close your eyes.
Visualize a place where you feel most at peace. It
could be a quiet forest, a serene beach, or a cozy
room. Imagine the sounds, smells, and sights of
this place. Allow yourself to fully immerse in this
tranquil setting.

When you feel relaxed and centered, gently open

your eyes and return to the room. Notice how your
body feels, and take a few more deep, calming
breaths. Remember, you can return to this
peaceful visualization anytime you need a
moment of calm or clarity.
DRAW YOUR EMOTIONS

Pretend you have an imaginary cup in front of

you. Visualize yourself slowly taking every emotion
out of your body and putting them into this cup.
Every worry, memory, feeling that is on your mind
and in your heart, imagine it all stored in the cup.
Now imagine your feelings as words, colors,
shapes and designs. If you had to tip this cup over
onto a blank piece of paper, what would your
sheet look like? Draw what you imagine it would
look like.
As you tip the cup, the contents begin to flow out in
a mesmerizing cascade of shapes and colors. Vivid
hues of deep blues and fiery reds intermingle with
soft pastels of pinks and yellows, representing the
spectrum of emotions from calm serenity to
passionate energy. Swirling patterns emerge,
resembling intricate mandalas and chaotic splashes,
weaving stories of joy, sadness, love, and fear.

Words scatter across the page like a poetic storm—

some in elegant, flowing scripts, others in bold,
jagged letters. Phrases of hope and whispers of
doubt coexist, creating a tapestry of your inner
world. There are delicate, translucent shapes that
seem to float above the surface, embodying fleeting
thoughts and ephemeral dreams.

As the colors and forms continue to spread, they

begin to blend into a harmonious composition,
revealing a complex, beautiful mosaic. This sheet,
now a vibrant reflection of your emotional
landscape, tells a story of resilience, vulnerability,
and the infinite capacity of the human spirit to feel
and transform.
 CALMING CARDS
Use the Calming Cards to trace lines while
focusing on breathing for relaxation. Visualize
tension melting away, guiding towards peace
and tranquility, nurturing well-being and
creating a calm sanctuary within.
Allow each breath to carry you deeper into a
state of serenity, feeling your muscles loosen
and your mind quiet. As you trace the lines, let
your thoughts slow down, giving way to a
gentle, meditative flow. Imagine your worries
dissolving with each exhale, replaced by a
warm sense of contentment and balance.
Consider integrating soft, ambient music or
nature sounds to enhance the tranquil
atmosphere. Perhaps light a scented candle
or diffuse essential oils like lavender or
chamomile to create a multi-sensory
experience. This mindful practice not only
soothes the mind but also rejuvenates the
spirit, fostering a sense of inner peace that
extends beyond the session.
Remember, this is your personal time to
unwind and reconnect with your inner self.
Embrace this moment fully, knowing that each
trace and breath is a step towards a more
centered and harmonious you.
 Use your finger to trace along the
line while you focus on breathing in
and out.

sta
rt

I am grounded and steady with each

step I take
 Use your finger to trace along the
line while you focus on breathing in
and out.

start

I am relaxed and cozy like a sleeping cat.

 Use your finger to trace along the
line while you focus on breathing in
and out.

start

I am loyal and loving like a dog.

 Use your finger to trace along the
line while you focus on breathing in
and out.

t
star

I am proud and confident like a cock

greeting the morning
 Use your finger to trace along the
line while you focus on breathing in
and out.

start

I am brave and peaceful like a lion

 Use your finger to trace along the
line while you focus on breathing in
and out.

sta
rt

I am calm and serene like a duck gliding

on water.
 Use your finger to trace along the
line while you focus on breathing in
and out.

star
t

I am free and light like a butterfly.

 Use your finger to trace along the
line while you focus on breathing in
and out.

start

I am strong and agile like a kangaroo.

 Use your finger to trace along the
line while you focus on breathing in
and out.

start

I am balanced and graceful like a flamingo.

 Use your finger to trace along the
line while you focus on breathing in
and out.

start

I am playful and curious like a monkey.

 Use your finger to trace along the
line while you focus on breathing in
and out.

start

I am steady and sure-footed like a goat.