A Place To Begin
Three processes.
Use them when you need them — not on a schedule, not as homework. Just a place to land.
These are the same tools I use with my clients in our work together — pulled out and put somewhere you can find them easily.
They are not complicated. They don't require a perfect mental state to start. You just pick the one that fits the moment and press play.
Each one is short enough to do between meetings, in a parking lot, before a hard conversation.
The whole point is that they're available to you whenever pressure shows up — which means they need to be simple enough to actually use.
For when your system feels activated — fight-or-flight, overwhelm, shutdown,
or a strong wave of emotion moving through.
This process works with your nervous system directly, helping you come back to your body and ground before you respond.
ONE
Attunement & Regulation
7 MINUTES
For when shame, self-judgment, or feelings of unworthiness are present.
This isn't about bypassing what happened — it's about moving through it without
making it mean something permanent about who you are.
TWO
Compassionate Self-Forgiveness
4 MINUTES
For when you'd like support connecting with something larger than yourself — releasing what's on your mind, finding some stillness, or simply remembering
that you don't have to carry all of it
alone.
THREE
Prayer Process
6 MINUTES