Welcome to the place where you P.A.U.S.E - Play, Arrive, Unwind, Sit and Emerge.
Pick and lane and explore what the Zone offers.
Notice:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
Closing prompt:
What feels different now than when you started?
I am...
☐ Tired
☐ Overwhelmed
☐ Calm
☐ Grateful
☐ Anxious
☐ Sad
☐ Frustrated
☐ Hopeful
☐ Other _______
Right now, I need...
☐ Rest
☐ Water
☐ A deep breath
☐ Quiet
☐ Movement
☐ Prayer
☐ Connection
Feet on the Floor Practice
Put both feet on the floor.
Notice:
The support beneath you.
The temperature.
The weight of your body.
The fact that you are here.
Say:
I am here.
I am safe in this moment.
I can take one next breath.
Breathe in: 4
Hold: 4
Breathe out: 4
Hold: 4
Repeat for 1-3 minutes.
Closing prompt:
What shifted in your body?
Inhale: 4
Hold: 7
Exhale: 8
Repeat four times.
Longer exhales often help the body settle and release tension.
Prompt:
Gently squeeze and release.
Hands
Shoulders
Jaw
Stomach
Legs
Feet
Closing:
What tension did you notice that you weren't aware of before?
Take one deep breath.
Drop your shoulders.
Unclench your jaw.
Relax your hands.
Take another breath.
Ask yourself:
What can wait for five minutes?
You do not have to solve everything right now.
Sometimes the most healing thing you can do is sit with what is true.
Right now, I am carrying...
This feels heavy because...
One thing I can set down for today is...
What am I feeling?
☐ Angry
☐ Anxious
☐ Tired
☐ Sad
☐ Lonely
☐ Frustrated
☐ Hopeful
☐ Peaceful
☐ Grateful
☐ Other ______
Where do I feel this in my body?
Right now, I need:
☐ Rest
☐ Encouragement
☐ Clarity
☐ Space
☐ Connection
☐ Prayer
☐ Support
☐ Movement
What is one small way you can honor that need today?
What happened?
What stands out?
What might I need to remember?
What's one small thing I can do next?
☐ Drink water
☐ Take a walk
☐ Send the text
☐ Rest
☐ Pray
☐ Make the call
☐ Ask for help
☐ Journal
☐ Other ______
Small steps count.
I want to carry this with me today:
☐ Peace
☐ Grace
☐ Courage
☐ Patience
☐ Hope
☐ Joy
☐ Rest
☐ Kindness
☐ Trust
What would it look like to live from this today?
Today, I want to be...
☐ Present
☐ Patient
☐ Brave
☐ Gentle
☐ Steady
☐ Faithful
☐ Open
☐ Curious
One way I can: ________________
________________________________
🙏🏾May you move gently today.
🙏🏾May you trust that this moment is enough.
🙏🏾May you have the courage to take the next small step.
🙏🏾May peace meet you where you are.
🙏🏾May you remember that you do not carry everything alone.
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