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Book a free consultationThe 2-Minute Reset
Something has you anxious, angry, avoidant, people-pleasing, or emotionally triggered? Slow the moment down and practice choosing how you want to respond.
- Notice
- Feel
- Remember
- Choose
01 · Notice
What’s happening right now?
Begin by noticing what’s here. You don’t have to solve the whole situation—just name the moment you’re in.
Keep it simple. This is for you.
Add a brief description before continuing.
02 · Feel
Feel what’s here.
This is the heart of the Reset. Feeling what is present brings you out of the story and into direct experience—the place where awareness begins to create choice.
There’s no correct answer. Simply describe what you can physically feel.
Describe at least one physical sensation you notice.
Let it be here for a moment.
Meet whatever you notice with gentle kindness and curiosity. Allow it to be present without fixing it, resisting it, or following it. Take a few intentional breaths and stay with the physical sensation for a moment before moving on.
Nothing true needs to hide. It doesn’t need to take control either.
03 · Remember
What else is true about you right now?
This feeling is real, and it belongs. It is also not the whole of you. What quality or capacity would you love to remember is still available—even while this feeling is here?
Choose or add at least one quality.
You don’t need to stop feeling what you feel. You are remembering that more is available.
04 · Choose
How do you want to respond?
The feeling can remain. It belongs, but it doesn’t have to drive. How can you meet this moment with what you’re remembering?
Choose a next response or write your own.
Choose when you can. Be kind to yourself when you can’t. Keep practicing.
Your reset
Your Intentional Response
- What’s happening
- What you notice in your body
- What you’re remembering
- What you choose next