InnerCalmGuide · Your weekly practice
Your 7-day practice workbook
Explore at your own pace. Repeat or skip a day; there is no need to catch up. Stop any activity that feels uncomfortable. You can keep your breathing natural or notice your surroundings instead.
Reflections are optional. Keep your printed notes somewhere private.
Day 1: A small pause
2 minutes · Date: ______________ · □ Tried it
- Arrive just as you are (1 min). Find a comfortable position. Notice the support beneath you. You do not need to feel any particular way.
- Find a comfortable rhythm (1 min). Let your breath stay gentle. Follow the optional cue only if it feels comfortable. There is no need to hold your breath.
What did you notice? You do not need to feel different.
One-minute option: try the last step for one minute.
Open day 1 onlineDay 2: Reconnect with your surroundings
2 minutes · Date: ______________ · □ Tried it
- Arrive just as you are (1 min). Find a comfortable position. Notice the support beneath you. You do not need to feel any particular way.
- Notice what is around you (1 min). Look around and name a few colours or shapes. Notice a sound and the feeling of your feet or another point of support.
What did you notice? You do not need to feel different.
One-minute option: try the last step for one minute.
Open day 2 onlineFor everyday self-help. If anxiety or stress is affecting daily life, consider support from a qualified professional.
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InnerCalmGuide · Your weekly practice
A little practice, at your pace
Day 3: Put a thought into words
3 minutes · Date: ______________ · □ Tried it
- Arrive just as you are (1 min). Find a comfortable position. Notice the support beneath you. You do not need to feel any particular way.
- Make a little room for your thoughts (1 min). If you want, write down what is taking up space. You do not need to solve it all right now.
- Choose one small next step (1 min). What is one manageable thing you could do next? It can be as simple as getting water, resting, or opening a window.
What did you notice? You do not need to feel different.
One-minute option: try the last step for one minute.
Open day 3 onlineDay 4: Soften physical tension
3 minutes · Date: ______________ · □ Tried it
- Arrive just as you are (1 min). Find a comfortable position. Notice the support beneath you. You do not need to feel any particular way.
- Soften where you can (1 min). Notice your jaw, shoulders, and hands. Let go of a little tension if that feels comfortable. No stretching or squeezing is needed.
- Notice what is around you (1 min). Look around and name a few colours or shapes. Notice a sound and the feeling of your feet or another point of support.
What did you notice? You do not need to feel different.
One-minute option: try the last step for one minute.
Open day 4 onlineFor everyday self-help. If anxiety or stress is affecting daily life, consider support from a qualified professional.
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InnerCalmGuide · Your weekly practice
A little practice, at your pace
Day 5: Try a kinder response
3 minutes · Date: ______________ · □ Tried it
- Arrive just as you are (1 min). Find a comfortable position. Notice the support beneath you. You do not need to feel any particular way.
- Offer yourself a kinder moment (2 min). Acknowledge that this moment may be difficult. What would you say to someone you care about in the same situation?
What did you notice? You do not need to feel different.
One-minute option: try the last step for one minute.
Open day 5 onlineDay 6: A gentle evening pause
3 minutes · Date: ______________ · □ Tried it
- Soften where you can (1 min). Notice your jaw, shoulders, and hands. Let go of a little tension if that feels comfortable. No stretching or squeezing is needed.
- Let today settle (2 min). Notice the support beneath you and soften your hands. Let an unfinished task wait for another time, if it can.
What did you notice? You do not need to feel different.
One-minute option: try the last step for one minute.
Open day 6 onlineFor everyday self-help. If anxiety or stress is affecting daily life, consider support from a qualified professional.
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InnerCalmGuide · Your weekly practice
Choose what you want to keep
Day 7: Find what you want to keep
4 minutes · Date: ______________ · □ Tried it
- Arrive just as you are (1 min). Find a comfortable position. Notice the support beneath you. You do not need to feel any particular way.
- Choose what you want to keep (2 min). Which practice suited you? Think of one everyday moment when you could try it again. It is also okay if you are still exploring.
- Choose one small next step (1 min). What is one manageable thing you could do next? It can be as simple as getting water, resting, or opening a window.
What did you notice? You do not need to feel different.
One-minute option: try the last step for one minute.
Open day 7 onlineMy next small step
A practice I might repeat:
An everyday moment when I could try it:
Support or resources I might explore:
For everyday self-help. If anxiety or stress is affecting daily life, consider support from a qualified professional.
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