Regulate First, Then Think Clearly.
When your nervous system is overloaded, clarity vanishes. Mindfulness coaching helps you shift states so you meet pressure without spinning out or shutting down.
Pick your nervous system goal
Clear My Mind:
Reduce mental noise by settling the system
Calm My Body:
Bring my physiology out of fight/flight
Change my Moment:
Turn triggers into purposeful action
Try it out.
Here is a quick on-the-spot practice and a quick plan you can try when fear spikes or pain flares:
1. Ground (10s): Plant both feet. Soften jaw, drop shoulders. Longer, slower exhale.
2. Orient (15s): Name 3 things you see, 2 you hear, 1 you feel on the skin.
3. Name (15s): Say: “I feel bodily sensations: ___ & ___. Emotion: ___.”
4. Breathe (60s): In for 4, out for 6 (5 cycles).
> If pain: breathe around the area, relax 5a bit more on each exhale.
> If fear: place a hand on chest, say, “I am protected; I can ride this wave.”
5. Navigate (20s): Choose one small next step: sip water, stand up, send one line, take a slow walk, or say, “I need a break, I’ll be back in 15 minutes”