What it means: Come back into your body and remind your nervous system you’re safe.

How to do it:

• Put both feet flat on the floor

• Breathe in for 4, hold for 2, out for 6 (repeat 3x)

• Repeat in your mind:

  “In this moment, I am safe. God is with me.”

What it means: Notice what you’re actually feeling instead of just “I’m stressed.”

How to do it:

• Scan your body: chest, belly, womb space, throat

• Ask:

  “Where do I feel tight or tense?” “What emotion am I feeling?”

• Name it:

  • “I feel hurt.”

  • “I feel scared.”

  • “I feel angry.”

  • “I feel betrayed.”

No fixing. Just awareness.

What it means: Let the emotion be there without shaming yourself.

How to do it:

• Tell yourself:

  “It makes sense that I feel this.” “I won’t feel this forever.”

• Ask:

  “What part of me is hurting?”

• Speak kindly to that part:

  “I see you. You’re allowed to feel this. You’re safe with me.”

Think: emotions need to be digested, not shoved down.

What it means: Decide what you’re ready to do next—with God.

Two options (both okay):

1. Not ready to release yet:

   • Invite Christ to sit with you in the pain

   • Visualize Him by your side, arm around you

2. Ready to release:

   • Visualize handing the emotion into His outstretched hands

Ask:

• “What is my job, and what is God’s job?”

• “Who do I want to become in this moment?”

• “What would my peace-filled self do?”

What it means: Act from the peace you felt, not from fear.

How to do it:

• Stay in your heart, not in overthinking

• Remind yourself:

  “I chose this from peace. I chose this with God. I can trust this.”

• Take the next step from that place:

  • Send the calm text

  • Hold the boundary

  • Say “no” or “not this time”

  • Or soften if God prompts you to

That’s it: Ground – Recognize – Accept – Connect – Embody. Five steps. A few minutes. Back to peace + alignment with God. 💗

JOIN my Facebook group Confidently Feminine

If you want to work with me personally, you can email me at adelleskinner@gmail.com.

XoXo - Adelle