Wellness

1. Feel both feet, or the chair under you.
2. Breathe in a little, out a little longer — three times. Skip this if breath-focus makes you worse.
3. Name five things you can see, or one sound that is here.
4. If a thought shows up, label it “thinking” and come back. Wandering is the reps.

• For one minute: both feet, three slower exhales, five things I can see.
• What is happening now that is not the worry story?
• Can I keep my eyes open and still be here — sound, weight in the chair, air on my hands?

A simple frame

• Happened. One or two facts from the day.
• Felt. Name the feeling. No essay required.
• Next 24 hours. One small doable step, or “rest.”

• What took energy today, and what gave a little back?
• Name one feeling without explaining it away.
• What is my body asking for in the next hour — water, food, rest, movement, or quiet?
• A conversation I am still carrying. What do I wish I had said?
• What did I avoid, and what would a 10% braver step look like?
• Who was kind — including me, if that is true?

• Three specific things from today, small enough to miss (warm mug, a text, a parking spot).
• One person I am glad exists, and one sentence why — they never have to see it.
• Something my past self survived that today’s self is using.
• A place, sound, or smell that let my shoulders drop.
• A hard thing that is still true, and one true kind thing beside it.

• UCLA Mindful — free guided practices
• Mindful.org — getting started
• Greater Good — gratitude journal practice
• NAMI — finding support
• 988 Suicide & Crisis Lifeline