Wellbeing Practices and Guided Exercises

3 Minute Breath Reset: Meditation, 3m, Easy. Sit upright and let your shoulders drop. Inhale for 4 seconds, exhale for 6 seconds for ten cycles. Values Compass: SelfUnderstanding, 15m, Medium. Write three moments when you felt proud of how you acted. Extract the value underneath each moment. Relationship Repair Script: Relationships, 12m, Medium. Separate facts from interpretations. Write one sentence that names impact without blaming. Self Compassion Break: Compassion, 5m, Easy. Place one hand on the chest or belly. Say: this is hard, and I am not alone in feeling this. Conflict Journal: Relationships, 10m, Easy. Write what happened in observable language. Name your emotion, need, and protective reaction. Empty Chair Practice: Healing, 18m, Advanced. Place an empty chair in front of you and choose a safe stopping point. Speak the unsaid feeling, need, and boundary. Box Breathing: Anxiety, 5 10m, Easy. Sit steadily and relax your shoulders. Follow the four sides of the breath. Extended Exhale Breathing: Anxiety, 5m, Easy. Place a hand on your belly. Inhale for 4 seconds. 5 4 3 2 1 Grounding: Anxiety, 5m, Easy. Look around slowly. Name each sense. Butterfly Hug: Anxiety, 4m, Easy. Choose a steady seated position. Tap left right slowly. Body Scan: Anxiety, 7m, Easy. Move attention through each area. Do not force relaxation. What Is My Brain Saying?: Anxiety, 10m, Easy. Set a 10 minute timer. Write without stopping. Defuse From Thought: Anxiety, 6m, Easy. Write the original thought. Add “I am having the thought that...”. Thought Labeling: Anxiety, 7m, Easy. Write the thought. Choose the closest label. Evidence Check: Anxiety, 8m, Medium. Write what you fear. Separate evidence from assumptions. Then What?: Anxiety, 10m, Medium. Start with the first fear. Ask “then what?” five times. Gradual Exposure Ladder: Anxiety, 15m, Medium. Choose four levels from easy to hard. Start around 3 4/10 anxiety. Eye Contact Practice: Anxiety, 5m, Easy. Choose a safe situation. Hold eye contact 3 5 seconds. Record What Actually Happened: Anxiety, 6m, Easy. Write the prediction first. Write the real outcome afterward. Allow Imperfection: Anxiety, 8m, Medium. Choose a small, harmless imperfection. Do it and observe your body. Social Anxiety Journal: Anxiety, 10m, Easy. Write soon after the interaction. Rate anxiety. Emotion Clock: Anxiety, 5m, Easy. Rate anxiety 1 10 at four times. Find the highest time. Safety Box: Anxiety, 12m, Easy. Choose 3 5 items. Keep them easy to access. S