Settled Body: Movement, body scans, grounding, resting, healthy foods

Quieted Mind: Breathing, meditation, mindfulness, centering prayer

Open Heart: Excavate (journaling, self-reflection, counseling, embracing discomfort, etc.) & Express (music, art, poetry, writing, etc.)

Connected Spirit: Lectio Divine (divine reading), Imago Divine (divine art), discerning our path/descisions/actions, service to others and the world

Identify what you are feeling, what is causing the stress

Manage take a pause to calm down, think of how you want to handle situation using healthy strategies

Respond in a way that is aligned with who you are

Settle your body

Tune in to the present moment

Inhale & Exhale to quiet your mind

Let go to open your heart

Listen as your soul connects to your source

Quick Tip: Notice your surroundings—sights, sounds, smells, and textures. Then, turn your attention inward, observing your body sensations, thoughts, and emotions without judgment.

In the Moment: Acknowledge where you are and how you feel. Just be present and aware, letting go of any need to judge or change anything.

1. Starting with your feet, mentally scan your body, noticing where you feel tension, constriction, or discomfort. note it in the drawing.

2. Once you have identified those areas, spend a few moments thinking through why these areas are distracting.

3. Breathe in and as you exhale, relax that part of your body

4. Repeat as many times as needed until your whole body is at ease with little tension

Advice: When life feels chaotic, take a moment to breathe deeply and focus on what you can control. Remember, you are taking the craziness of the world and centering yourself to show your true diamond light, therefore allowing you to lead not just yourself but others around you. Embrace this inner calm to navigate through challenges with clarity and strength.

Quick Tip: Treat yourself with the same kindness and understanding you'd offer a close friend. When you make a mistake, instead of being harsh, remind yourself that it's okay to be imperfect. Acknowledge your efforts, forgive your slip-ups, and give yourself the grace to grow. Self-kindness builds resilience and helps you bounce back stronger.

Try the 4-7-8 technique to calm your mind and body. Here's how:

Inhale quietly through your nose for 4 seconds, hold your breath for 7 seconds, then exhale completely through your mouth for 8 seconds.

Repeat this cycle four times.

Quick Tip: Take a moment each day to genuinely listen to someone else without thinking about how you'll respond. Focus on their feelings and experiences. By setting aside your own thoughts and truly understanding their perspective, you open your heart to empathy. This small practice can deepen your connections and bring more compassion into your life.