Resources for Support and Guidance

Welcome.This space was created with care—for moments when you’re looking for support, grounding, or gentle guidance between sessions, or when you’re simply curious about tools that may help your nervous system feel a little more settled.Healing doesn’t only happen in the therapy room. Sometimes it happens in quiet moments—through art, breath, reflection, or learning new ways to care for yourself. The resources shared here are optional, flexible, and meant to be used at your own pace. Take what feels helpful, leave what doesn’t.You don’t need to be “in crisis” to use these tools. They are here to support regulation, self-awareness, and connection—whether you’re navigating stress, trauma, grief, or everyday overwhelm.If you ever feel unsure about which resource might be right for you, we can explore them together in session.You’re not alone—and you don’t have to do this perfectly.

Simple Breathing Grounding Exercise

Purpose: To help your body slow down and feel more settled in the present moment

Step 1: Get Comfortable Sit or stand in a position that feels supportive. If you’d like, place one hand on your chest and one on your belly to deepen the connection to self.

Step 2: Breathe In Slowly Inhale through your nose for a count of 4. Notice your belly gently rise.

Step 3: Pause Hold the breath softly for 2 seconds. No strain—just a gentle pause.

Step 4: Breathe Out Fully Exhale through your mouth for a count of 6, as if you’re slowly fogging up a mirror

Step 5: Repeat Continue this breathing pattern 5–10 times, allowing your shoulders, jaw, and hands to relax.

Step 6: Ground When you’re ready, notice: One thing you can feel in your body. One thing you can hear around you.

Take one final slow breath before returning to your day.

Gentle Reminder: If at any point this feels uncomfortable, you can return to your natural breath or open your eyes and look around the room.

It can support:

Reducing anxiety and stress by slowing the body’s stress response
Emotional regulation, helping feelings feel more manageable
Grounding during moments of overwhelm, panic, or dissociation
Improved focus and concentration
Transitioning before or after therapy, work, or stressful events
Sleep preparation and calming the body before rest

Emotional Mandala Art Exercise

Purpose: To gently explore emotions, increase self-awareness, and support emotional regulation through creative expression.

What You’ll Need

PaperA pen, pencil, or marker, Coloring tools (colored pencils, crayons, or markers)

Step-by-Step Instructions

Step 1: Create the Mandala Draw a large circle in the center of your paper. (This circle represents your inner emotional space.)

Step 2: Check In, Pause for a moment and notice how you’re feeling emotionally. There’s no need to name it perfectly—just notice. Set your intention to gently explore your feelings.

Step 3: Choose Colors Select colors that match or reflect your current emotions. There is no right or wrong choice.

Step 4: Fill the Circle, Begin filling in the mandala with shapes, patterns, or color. Work from the center outward, or in any way that feels natural.

Step 5: Slow Your Breath As you create, take slow breaths and allow your body to relax. Let the process be about noticing, not judging.

Step 6: Reflect When you’re finished, take a moment to look at your mandala. Ask yourself: What stands out? How do I feel now compared to when I started?

Gentle Reminders: This is about expression, not artistic skill. You can stop or pause at any time. If strong emotions come up, grounding or reaching out for support is encouraged

What This Exercise Can Help With:

-Emotional awareness and expression

-Stress and anxiety reduction

- Grounding and nervous system regulation

- Mindfulness and self-reflection