⚡ Practices for an Activated State
⏱️ 1-Minute Resets
- Physiological Sigh (x3)
- Hand on Heart Grounding
- Long Exhale Breathing
- Consciously Feel Feet on Floor
⏰ 5+ Minute Practices
- Gentle, Slow Stretching
- Sip a Warm, Non-Caffeinated Drink
- Listen to Calming Music
- Engage with a Soft Texture
🎯 Goal: Soothe, Ground, and Release Excess Energy
🌫️ Practices for a Depleted State
⚡ Quick Spark (under 5 min)
- Splash Cold Water on Face
- Box Breathing (x5 rounds)
- Shake Out Your Limbs
- Smell Citrus or Mint
🔋 Sustained Energy (5-20 min)
- Short, Screen-Free Walk
- Gentle Movement or Dancing
- 5 Minutes of Morning Sunlight
- Eat a Balanced Snack (Protein + Carb)
🎯 Goal: Gentle Activation, Reconnection, and Energy
🌟 Practices for a Balanced State
🔒 Maintain This State
- 3 Minutes of Mindful Stillness
- Sensory Check-in (5-4-3-2-1)
- Name 3 Things You're Grateful For
- Gentle Stretching
📈 Deepen Your Practice
- 10-Minute Meditation
- Full Body Scan
- Journaling/Reflection
- Connect with Nature
🎯 Goal: Sustain, Integrate, and Build Capacity