Calm Reset Worksheet
Calm Reset Toolkit
Four Daily Mindfulness Practices
Name
Date
Mindfulness helps you pause, ground your attention, and calm your body. Complete each practice below.
1-Page Guide
1
5-4-3-2-1 Grounding
Grounding
Notice your physical environment right now through five senses:
5 SEE (objects or colors in view):
4 FEEL (textures you can touch):
3 HEAR (subtle sounds around you):
2 SMELL (scents in air or favorite scent):
1 TASTE or 1 thing you appreciate:
2
4x4 Box Breathing
Breath Regulation
Trace the box with your finger while pacing your breath:
Inhale (4s)
Exhale (4s)
Slow
Hold (4s)
Rest Empty (4s)
Rounds practiced:
R1 R2 R3
How your body felt afterward:
3
Body Scan & Release
Somatic Awareness
Scan downward from head to toes. Consciously release hidden tension:
Brow & Jaw Unclench teeth & soften forehead
Neck & Shoulders Drop shoulders away from ears
Hands & Belly Unclench fists & relax stomach
Feet & Ground Feel solid floor supporting you
Where were you holding the most tension, and how did releasing it feel?
4
Thought Weather & Clouds
Mindful Defusion
You are the sky; thoughts are just weather. Observe them without fighting them.
A thought, worry, or distraction on my mind:
What happens when I imagine letting it float away?
"I can notice thoughts without having to react to every one of them."
My Personal Calm Plan
Which technique worked best for you right now?
When is one specific moment this week you will use it?
Calm Reset Toolkit • Mindfulness & Emotional Regulation Keep this sheet as a quick reference anchor
