Gentle Harbor Workbook
My Quiet Space In Class • Month Edition
Page 1
A Safe Harbor for Big Feelings
Gentle Harbor Journal
This workbook belongs entirely to you. You can open it anytime your heart feels full, tired, stormy, or quiet.
My Name:
Month:
Quiet Spot:
1. The Weather Inside My Heart Right Now
Feelings change just like the weather outside. Circle or color the sky that matches your inside today:
Sunny Calm, warm, peaceful
Cloudy A little quiet or gray
Rainy Sad, teary, missing someone
Stormy Mad, mixed up, heavy
Foggy Exhausted, daydreamy, slow
Where is my body holding this feeling?
Check any places that feel tight, fluttery, or tired:
Head (busy thoughts, headache, heavy)
Throat or Chest (lump, tight, sighs)
Tummy (butterflies, ache, knot)
Shoulders & Hands (clenched, slouchy)
Remember: Your body is doing its best to protect you.
What would help my heart right now?
Circle 1 or 2 calm choices for class:
Take a cool sip of water Rest head on desk (2 mins) Draw in this workbook Hold a soft comfort item 3 deep belly breaths Show teacher my note
"It is okay if today feels a little slower than usual."
Whisper Box (Write anything you want your teacher to know, or keep it private): Keep private [ ] / Share with teacher [ ]
Love That Stays Forever
Page 2
A Pocket Full of Grandpa
When someone we love so much dies, our sadness is proof of how big our love is. Love doesn't stop, disappear, or leave. It stays right inside our memories.
My Favorite Picture of Grandpa & Me in My Mind
Draw a time you laughed, a special place, or his warm smile
This memory picture is about:
Three Treasures Grandpa Gave Me
1. Something funny, kind, or wise Grandpa always used to say:
2. Something he taught me how to do (or something we both loved):
3. When I miss him right now in class, I can hug myself and remember:
Grandpa's love is part of who you are.
Whenever you miss him, close your eyes and feel your heartbeat. His kindness lives right there.
Two Houses • One Strong Me
Page 3
Unpacking the Heavy Backpack
Switching between Mom's house and Dad's house can feel bumpy. When grown-ups don't agree, their big feelings can spill over. Adult arguments are NOT your fault, and they are NOT your job to fix.
Grown-Up Job (I Can Let Go)
These are heavy adult problems that I do not have to carry:
Adult arguments & words
Schedules, rules & court talks
Carrying messages between houses
Fixing how the grown-ups feel
A heavy worry I want to set down today:
My Kid Heart (What Belongs to Me)
Things that stay true, safe, and mine in both houses:
Both parents love me so much
My drawings, books, and hobbies
My right to laugh and play at school
My own feelings and favorite dreams
Something good that is mine in both places:
My Transition Bridge Plan
When I am packing my bag or switching houses, these help me feel steady:
1. My Anchor Item: (hoodie, stuffed toy, charm)
2. My Calm Thought: ("I am safe. I am me.")
3. Safe Person in Class: (teacher, counselor, friend)
"I don't have to be split in half. I am one whole, wonderful kid in every room I step into."
My In-Class Rescue Kit
Page 4
Grounding & Calming Harbor
When big feelings feel like giant waves crashing over you, use these physical tools right at your desk to anchor your boat back in safe water.
The Four-Square Calming Path
Trace your finger around the square slowly
→ BREATHE IN SLOWLY THROUGH YOUR NOSE → Count 1, 2, 3, 4
Count 1, 2, 3, 4 ↑ REST & SMILE ↑
"My feet are on the floor."
"I am right here in my classroom. I am safe."
↓ HOLD GENTLY ↓ Count 1, 2, 3, 4
← BREATHE OUT SOFTLY THROUGH YOUR LIPS ← Count 1, 2, 3, 4
5-4-3-2-1 Room Grounding Radar
Find these quiet things around your classroom right now:
5 Things I SEE: colors, shapes, posters
4 Things I TOUCH: desk, sleeve, pencil
3 Things I HEAR: pencils, clock, footsteps
2 Things I SMELL: fresh air, book page
1 Thing I TASTE: water, mint, snack
My Silent Desk Signal (Place this bookmark on the corner of your desk whenever you need): Fold or Keep as Bookmark
GREEN
Working okay on my own
YELLOW
Big feelings, need a quiet break
RED
Need a quick check-in with teacher
My 4-Week Journey Log
Page 5
My One-Month Harbor Map
Track each school day for 4 weeks. Color in a sun, cloud, or rain drop for how your heart felt, and mark which house you woke up in. No day is ever wasted!
Week 1 Color the circle: Yellow=Calm • Blue=Sad • Purple=Mad • Green=Okay
Mon
Mom / Dad
Tue
Mom / Dad
Wed
Mom / Dad
Thu
Mom / Dad
Fri
Mom / Dad
Week 2 Remember: Every single feeling has a right to be here
Mon
Mom / Dad
Tue
Mom / Dad
Wed
Mom / Dad
Thu
Mom / Dad
Fri
Mom / Dad
Week 3 Give yourself a gentle high five for showing up today
Mon
Mom / Dad
Tue
Mom / Dad
Wed
Mom / Dad
Thu
Mom / Dad
Fri
Mom / Dad
Week 4 One whole month of being brave, loving, and real
Mon
Mom / Dad
Tue
Mom / Dad
Wed
Mom / Dad
Thu
Mom / Dad
Fri
Mom / Dad
One thing I am proud of myself for this month:
Mindful Coloring • Calm Focus
Page 6
The Sunflower of Peace Mandala
Coloring mandalas helps your brain settle into a quiet rhythm. Pick your favorite colors, start from the center, and breathe slowly as you fill in each petal.
Before Coloring: My feeling was: ____________
After Coloring: My heart feels: ____________
Letters Across The Sky
Page 7
Whispers to Grandpa
Whenever you miss Grandpa during this month, write him a little letter right here. Even though you cannot mail it with a stamp, your words are kept safe in your heart.
Letter #1: Dear Grandpa, this week something funny happened... Date: ________
Letter #2: Grandpa, something I really wish you were here to see is... Date: ________
Letter #3: A quiet wish or memory I am sending up to you today... Date: ________
"No distance can ever break the golden thread of love between Grandpa and you."
Mindful Coloring • Brave Heart
Page 8
The Anchor & Star Mandala
Whenever transitions feel noisy, take a silent coloring break. As you color, imagine putting your roots deep into the ground.
Brave Heart Certificate
You carried big feelings, honored Grandpa's love, and navigated tough days with courage.
Teacher Stamp: