0: Stopping

  • Commit to 10 min

1: Checking-In

  • Acknowledge emotions
  • Accept emotions
  • Check how you are.
  • Acknowledging the emotions.
  • Accepting the emotions.

2: Calm Space

  • Connect to your calm space:
  • 1. Visualize | 2. Name | 3. Tap

3: Breathe

  • 4s in, 4s out
  • Body scan
    • lower body to hips
    • upper body to shoulders
    • neck to head


4: Thoughts

  • challenging thoughts
  • negative thoughts
  • 6th minute: observe challenging thought patterns and let go
  • 7th minute: observe negative thought patterns and let go

5: Mindfulness

  • Let go of the past and future
  • Stay in the present moment

6: Authentic

  • Accept yourself.

Emergency Two To Zen