A gentle roadmap of grounding, voice work, compassion, and reflection.

Tier 1: Safety + Regulation (Always return here)

• 5-4-3-2-1 Grounding → Notice 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.
• Hand-on-heart breath → Place hand on chest, take 3 slow breaths, whisper: “I am safe right now.”
• Butterfly Hug → Cross arms over chest, gentle alternating tapping for self-soothing.
• Container Exercise → Imagine a safe box where you can set aside overwhelming thoughts until later.

Tier 2: Parts + Inner Voice Awareness

• Part Labeling → “A fearful part is here. A critical part is here. I am also here.” (separates self from parts).
• Chair Work (lite, imagined) → Let the critic voice say 1–2 sentences, then invite a compassionate part to respond.
• Compassionate Letter (micro) → Write 3 kind sentences to yourself, as if to a close friend.

Tier 3: Self-Compassion + Cognitive Shift

• Self-Compassion Break (Kristin Neff) → “This is a moment of suffering. Suffering is human. May I be kind to myself.”
• Self-Compassion Pause → Take 10 seconds: “If I weren’t attacking myself, what might I say instead?”
• Thought Record (lite) → Simple 3 columns: Trigger | Critical Thought | Kinder Alternative.

Tier 4: Reflection + Integration

• Journal Prompts →
  • “What does my fear think it’s protecting me from?”
  • “If my inner child were here, what would she need?”
• Imagery Rescripting (gentle) → Recall a difficult scene → imagine adult-self stepping in with comfort or protection.
• Resource Visualization → Picture someone (real or imagined) who represents warmth and safety; notice how your body feels.

 Note: These are not “assignments” but experiments. Try the ones that feel gentle, safe, and grounding. Leave the rest for another time.