12d • Chat
5-minute self-care
Minute 1 — Breathe & Arrive
Close your eyes. Take a slow inhale for 4 counts, hold for 2, exhale for 6. Repeat twice. Let your shoulders drop and your mind settle.
Intention: I am here. I am safe. I am present.
Minute 2 — Release the Weight
Place your hand on your chest or stomach. Ask yourself: “What am I holding that I don’t need right now?”
Let one thought rise. Exhale it out.
Minute 3 — Gratitude Shift
Name three things you’re grateful for in this exact moment. Small or big — it all counts.
This shifts your energy instantly.
Minute 4 — Choose Your Power
Ask yourself: “What do I need today?” Pick one word: Peace, clarity, focus, joy, rest, courage, softness.
Let that word guide your next steps.
Minute 5 — Affirm & Align
Speak this aloud or write it down:
“I choose myself in small, consistent ways. I honor my needs with grace.”
Take one final deep breath to seal it in.
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5-minute self-care
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