Adapt Mantra

This simple mantra, "Right Now", serves as a reminder to stay grounded in the present moment, acknowledging that the overwhelming feelings are temporary and that you are safe. It can help alleviate stress and anxiety, providing a sense of peace and clarity.

1. Find a Quiet Space:

If possible, step into a quiet and calm environment where you can focus on yourself.

2. Close Your Eyes:

Close your eyes to shut out external distractions and turn your attention inward.

3. Take a Deep Breath:

Inhale deeply and exhale slowly. Repeat this a few times to center yourself.

4. Repeat the Mantra:

Silently repeat the mantra, "Right Now," as you breathe in and out. 

5. Focus on Your Sensations:

As you continue to breathe and repeat the mantra, pay attention to your physical and emotional sensations. Acknowledge what you're feeling without judgment.

6. Remind Yourself:

Whenever your thoughts start to drift to the past or future, gently bring your focus back to the present moment by repeating "Right Now."

7. You Are Safe:

Remind yourself that in this moment, "I Am Safe". The overwhelming feelings are just sensations, and they will pass.

8. Let Go:

Release any tension or worries with each exhale. Visualize them leaving your body.

9. Open Your Eyes:

When you're ready, open your eyes and return to your day with a sense of calm and presence.