Tools
& exercises
Practical techniques for attention, grounding, and emotional regulation.
Start anywhere. Results in minutes.
Focus Training
Train your ability to place and move attention at will. The foundation of all inner work.
Touch & Ground
Restore your relationship with the physical world. Particularly effective for anxiety and disconnection.
Emergency Gratitude
Rapidly shift emotional state from negative to neutral or positive. A practical tool for immediate results.
Body-Breath Meditation
Ground into present-moment awareness through body scanning and breath focus. Simple and effective.
Wall Drill
Intensive grounding through physical resistance. Particularly effective for panic, overwhelm, or dissociation.
Body Retracing
Process physical trauma by returning to the location and recreating the motion. Release held tension.
Attitude Shifting
Practice shifting between emotional states at will. Build emotional flexibility and control.
Awareness Shifting
Discharge stuck thoughts by alternating attention between present and a problem. Break rumination loops.
Guilt Release
Release guilt and process past harmful actions by consciously facing what happened. Deep clearing work.
Memory Processing
Release stuck memories by consciously re-experiencing them until they discharge their emotional weight.
Objective Exercises
Work with physical reality - objects, movement, touch. These ground you in the present through direct interaction with your environment.
Subjective Exercises
Work with mental processes - attention, emotion, memory. These develop inner control and process internal patterns.
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