Templates
These are gentle guides to help you notice what’s happening in your mind — without trying to change it.
There’s nothing to complete.
Just open one when your mind feels crowded.
Thought Awareness
When the same thought keeps returning
See recurring thoughts without trying to stop or fix them.
Emotional Awareness
When emotions feel bigger than the moment
Notice when an emotion feels overwhelming compared to what’s actually happening right now.
Noticing emotional waves
Observe how emotions rise, peak, and fall on their own when you stop trying to control them.
Staying present with discomfort
Learn to remain with mild discomfort without reacting, escaping, or trying to fix it.
Nervous System Settling
Noticing bodily tension
Learn to remain with mild discomfort without reacting, escaping, or trying to fix it.
Returning to the body
Shift attention from thinking into simple physical sensations like breath, weight, or contact.
Settling after mental fatigue
Allow the nervous system to slow down after long periods of mental effort or stimulation.