Notes of Calm

Short notes to stay steady on hard weeks.

Take a moment to settle into your physical and mental sacred spaces. Allow yourself to take a deep breath in… and out. Feel yourself becoming present, grounded, and open to this process.

Emotional Scale (Mindful Rating 0 – 7)

Use this scale to quickly note how you feel each day. Circle or type the number that best matches your felt experience.

0 – Numb, overwhelmed, disconnected (needs gentle support)
1 – Very low, heavy, strong urge to withdraw
2 – Low, anxious, tearful, shaky
3 – Unsteady, distracted, mild physical tension
4 – Neutral, managing but not steady
5 – Calm, present, able to self-soothe
6 – Grounded, clear, connected to purpose
7 – Open, spacious, resilient, energized

Quick Suggestions (What to do by rating)

0 – Numb / Overwhelmed: Very gentle supports only: lie down, place a warm hand on your heart, 3 slow breaths. If possible, reach out to a trusted person or crisis line. Use grounding: name 3 things you can see, 2 you can touch, 1 you can hear.

1 – Very low / Heavy: Move slowly. Hydrate. Soft sound: hum one long tone (MMU or MMAY) for 20 seconds. Soothing touch at K-27 points or over heart. If feeling unsafe, seek help.

2 – Low / Anxious: 5 slow belly breaths (count to 4 in, 6 out). RAHM tone for heart (MMA) for 30 seconds. Write one small thing that would feel soothing right now.

3 – Unsteady / Distracted: Short somatic practice: 10 gentle neck rolls, press K-27 points. Do a 2-minute grounding walk or shake out the limbs. Journal 3 quick things you notice in your body.

4 – Neutral / Managing: Keep your routine. Mini RAHM tone (choose one) for 60 seconds. Do one tiny act of self-care (tea, step outside, posture reset).

5 – Calm / Present: Practice a LockIn mini: say a short positive intention aloud and breathe it into your chest. Spend 3 minutes on creative breathing or humming.

6 – Grounded / Clear: Offer yourself a short gratitude list (3 items). Do a brief intentional movement and hold the feeling for 30 seconds to anchor it.

7 – Open / Energized: Celebrate. Share a small kindness. Note what helped and plan a tiny daily practice to keep this energy.

Breath cues you can use (vary each round)

  • Now take a slow, deep breath in… pause… and as you exhale, release any tension or stress. Allow a wave of calm to flow into every part of your body.
  • Breathe in slowly to the count of 4, hold gently for 2, and exhale releasing what no longer serves you.
  • Inhale warmth and safety. Exhale and let your shoulders soften. Feel the release ripple outward.
  • Take one easy, full breath. Let it be soft. On your out-breath, imagine a gentle tide carrying away tightness.

Quick Practices (Choose one when you need a reset)

1-minute reset: Sit comfortably. 6 slow breaths. Hum softly for the exhale. Place a hand on your heart.

3-minute RAHM tone: Choose a RAHM syllable (e.g., MMU, MMA, MMO). Vocalize for 3 rounds of 30 seconds, resting between rounds.

Grounding check: Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste (or imagine).

Journaling: Freewrite for 5 minutes: What emotion is present? Where do you feel it in your body? One small step to support me today is: _______.

Movement: Gentle stretch, 1-minute walk, or shake out arms and legs for 60 seconds.

Weekly Tracker

Day / Date

Emotional Scale (0-7)

Notes (what I feel)

What helped / What I tried

Action for tomorrow (small step)

Monday —

    

Tuesday —

    

Wednesday —

    

Thursday —

    

Friday —

    

Saturday —

    

Sunday —

    

Weekly Reflection

1) What patterns did I notice this week?

2) When did I feel most steady? What supported that?

3) One small intention for next week:

REHM (Rapid Emotional Healing Method) reminder: Use Target Creation to name the emotion first, then Reframing and LockIn when you’re ready. If this week feels very intense, return to gentle actions and seek support.