YOUR ROOTED NORTH RESET TOOLKIT

Simple practices to help you pause, reconnect, and come back to yourself.

Welcome 🌿

This space is yours to return to whenever you need a moment to slow down, ground, or reconnect. Choose whatever feels supportive today. You don’t need to move through these practices in any particular order.

🌿 Guided Grounding Meditation

A five-minute practice to help you slow down,
notice what’s here, and reconnect with yourself.

5-Minute Grounding Meditation
Download

Find a comfortable place to sit or lie down, press play,

and give yourself the next few minutes.

🌱 Simple Grounding Practices

Small practices you can use almost anywhere
when you want to come back to the present moment.

5–4–3–2–1 SENSES

Pause and notice your surroundings.

5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste

Take your time. Let your attention move away from everything happening in your mind and toward what is right here, right now.

FEEL WHAT’S SUPPORTING YOU

Notice where your body is making contact with something beneath you.

Feel your feet against the ground, your body against the chair, or your hands resting in your lap.

Notice the pressure and support beneath you. Take a few slow breaths and allow yourself to simply be here.

ORIENT TO YOUR SPACE

Slowly look around the space you’re in.

Let your eyes land on a few things that feel neutral, pleasant, or familiar. Notice colors, shapes, light, textures, or objects around you.

There’s nowhere else you need to be for this moment.

FIND A TEXTURE

Choose something nearby; a piece of fabric, a stone, your clothing, a blanket, or even the mug in your hands.

Notice its texture. Its weight. Its temperature.

Spend a few moments giving your full attention to what you can physically feel.

LENGTHEN YOUR EXHALE

Take an easy breath in through your nose.

Then slowly breathe out, allowing your exhale to be just a little longer than your inhale.

Continue for a few rounds without forcing or controlling the breath.

Let each exhale be an invitation to soften.

🧘 Gentle Yoga Reset

A simple 10-pose practice for the moments when your body is asking for a little movement, space, or softness.

✍️ Reflection Prompts

You don’t need the perfect words. Start wherever you are.

  • What am I noticing in myself right now?

  • What feels heavy that I could set down, even for a moment?

  • What is within my control today?

  • What do I need more of right now?

  • Who or what helps me feel supported?

  • What is one small way I can care for myself today?

  • What would feel supportive in the next ten minutes?

  • What can I give myself permission to let be enough today?

There’s no right way to reflect. Write a sentence, fill a page, or simply sit with the question for a moment.

Come back anytime. 🌿

Save this page somewhere easy to find whenever you need a little reset.