4-Minute Going Gently Practice

Time needed: 4 minutes (90-90-120 seconds)

Setting: When life feels overwhelming or accelerated

Purpose: Consciously slowing down and softening your approach

Gentle Arrival (90 seconds)

What: Create space to slow down:

- Sit or stand still, let shoulders drop away from ears

- Take three longer exhales than inhales

- Whisper to yourself "I can go gently now"

- Notice where you're pushing/forcing and consciously soften those areas

Notice: Physical tension from rushing, breath patterns when overwhelmed, what "gentle" feels like in your body

Why: Interrupts acceleration mode, signals nervous system to downregulate, creates permission for ease

Soft Sorting (90 seconds)

What: Gently organize what's happening:

- Write/think: "What truly needs attention today?"

- Identify what can wait until tomorrow or next week

- Choose gentler approach to one demanding task

- Give yourself permission to do things imperfectly but kindly

Notice: Difference between urgent feelings vs actual urgency, what you can release or postpone, where perfectionism adds pressure

Why: Creates realistic scope, reduces overwhelm, introduces self-compassion to productivity

Tender Forward Movement (120 seconds)

What: Take gentle next steps:

- Choose one small action that feels manageable right now

- Move at 80% of your usual pace for this task

- Use softer words with yourself ("I'm learning" vs "I should know")

- Build in one moment of care (water, stretch, kind word to yourself)

Notice: How slower pace affects quality of attention, what becomes possible when you're gentle with yourself, where kindness creates space

Why: Maintains forward movement without violence to self, models sustainable pace, integrates self-care with action

Closing: Place hand on heart, say "Gentle is enough"

Notice: How going gently changes your relationship to what needs doing

Why: Anchors gentleness as strength, not weakness

Tips:

- Gentle doesn't mean passive or avoiding

- You can be gentle and still accomplish things

- Let gentleness guide timing and approach

- Going gently often increases effectiveness

- This is practice in being human, not machine