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1. Breathe: Take a deep breath and slowly breathe out while smiling.

2. “I am OK”: Touch your thumb to each of your other fingers, one at a time, while saying, “I AM OK.”

3. Gentle tapping: Gently tap your face and body with your fingertips.

4. Palm tapping: Tap your body gently with your palms.

5. Tapping at different heights: Tap your body while gradually moving upwards. Start by tapping from the floor up to your knees, then back down. Continue up to your waist and back down, then to your chest and back down. Continue with your arms and finally your face, including gentle face tapping. You can repeat the sequence, or reverse it and move from your face back down to your knees.

6. Dry wash: Rub and “wash” your hands and face vigorously without water. Include massaging your ears and scalp, as though you were combing your hair with your fingers.

7. Up and down: Rise up onto your toes, then come back down, releasing your weight into your heels. You can also fold your arms as you rise and/or breathe out loudly as you come down.

8. Sitting and grounding through the feet: Sit on a chair with your feet firmly pressing against the floor. Notice what you feel in your body. Experiment with the amount of pressure to find the level that gives you the most positive and grounding experience.

9. Orienting: Slowly look around the room and notice:

   • 5 things you can see – selected objects, colours, familiar things.

   • 4 things you can hear.

   • 3 things you can smell.

   • 2 things you can touch.

   • 1 thing you can taste.

10. Mindfulness: Place one hand over your heart and the other over your belly. Bring your mindful attention to your hands. Notice what happens when you let go of your thoughts and simply observe your hands – their temperature, the sensations that develop, the energy you feel in them, and any changes in your breathing.

11. Voice: Hum gently, focusing on the vibration and sensation created by the sound.

12. Sensation: Press the muscle between your thumb and index finger and notice the sensation.

13. Lion breath: To release a difficult or unpleasant feeling, take a breath in and then breathe out with your tongue extended, like a lion.

14. When feeling weak: Place your fingers on your stomach so that your fingertips touch the bottom of the ribs on the opposite side of your body. Place your thumb towards the solar plexus area and breathe into this area.

15. When stressed: Close or squeeze your eyes firmly, then open them and focus your gaze on something in front of you.