5-Minute Realignment Reset

Time needed: 5 minutes (90-90-120 seconds)

Setting: When feeling scattered, untethered or slightly unraveling

Purpose: Restoring coherence between body, mind and values

Ground and Gather (90 seconds)

   What: Physical anchoring first:

- Sit or stand with spine supported

- Press feet firmly into ground

- Place both hands on solid surface or body

- Take five slow breaths counting each one

- Say aloud “I am here, I am whole”

  Notice: Scattered thoughts beginning to settle, physical solidity, where you feel most connected

  Why: Provides immediate anchor point, interrupts fragmentation, creates stable foundation

Reality Checkpoint (90 seconds)

   What: Orient to what’s actually true:

- Name three facts about right now (time, location, date)

- Identify one thing that’s still working

- List two resources you actually have

- Acknowledge one thing you can control

- Distinguish real from imagined threats

  Notice: What’s real versus spiraling thoughts, where solid ground exists, clarity emerging

  Why: Separates facts from fear, reduces catastrophizing, restores perspective

Values Reconnection (120 seconds)

   What: Remember who you are:

- Name one core value that matters to you

- Recall one recent action aligned with that value

- Choose one tiny value-aligned action for today

- Place hand on heart while naming your value

- Feel reconnection to what guides you

  Notice: Sense of self returning, what feels true about you, coherence rebuilding

  Why: Restores identity continuity, provides directional compass, reconnects to solid self

Closing: Say your name and one true thing about yourself

Notice: Quality of alignment versus starting state

Why: Marks return to center

Why This Happens:

- Stress fragments attention and identity

- Overwhelm disconnects from values

- Anxiety creates untethered feeling

- Loss of coherence is temporary

- Realignment is always possible

Tips:

- Physical grounding comes first

- Facts before feelings

- Values anchor identity

- Repeat as often as needed

- Trust your capacity to recenter

- Seek support if persists