A complete mindfulness practice for focus, grounding, and openness.
Start by acknowledging your current state of mind and body. This creates a baseline and builds awareness.
"Pause for a moment to notice what you're feeling physically, emotionally, and mentally. No need to change anything - just observe."
Focus your attention on a stable point, such as your breath, to cultivate steadiness and presence.
"Bring your attention to your breath. Feel the natural rhythm of your inhale and exhale. Let your breath be your anchor."
Acknowledge distractions, thoughts, or tension, and release them intentionally with each exhale.
"If you notice a thought or feeling pulling at you, simply acknowledge it. Then, with each exhale, let it drift away like a cloud."
Perform a body scan to increase awareness of physical sensations and build a connection between mind and body.
"Starting at the top of your head, scan slowly downward to your feet. Notice any sensations, tension, or areas of ease. Just observe without judgment."
Open your awareness beyond yourself, creating a sense of connection with the broader world or inner creativity.
"Imagine your awareness expanding outward, like ripples in a pond. Envision a sense of connection—with nature, the world, or a calm inner space."
Transition back to the present moment with intention and carry mindfulness into your day.
"Gently bring your attention back to the room. Feel your feet on the floor and take a deep breath. When you're ready, open your eyes, bringing this calm into your day."
The entire CALMER sequence can be completed in 20–25 minutes, but each section can be shortened or lengthened as needed.
Adjust the duration of each step based on your available time and needs. Even a shortened 5-minute version focusing on Check In and Anchor can be beneficial.