my nervous system reset tools

Wikipedia defines mindfulness is the practice of purposely bringing one's attention to the present-moment experience without evaluation, a skill one develops through meditation or other training.   

Mindfulness is a gentle, kind and compassionate moment-to-moment awareness of your thoughts, feelings, body sensations, and the surrounding people & environment.

Mindfulness involves paying attention to our thoughts and feelings without judgement or labelling them as “right” or “wrong” in a given moment. When we practice mindfulness, we remain in the present moment rather than looking back at our past, or imagining the future. When we dwell on past events, you may feel depressed and when we think too much about the future, you may start to feel anxious.

• Awareness 
• Attention 
• Acceptance

The Cleveland Clinic defines meditation as a practice that involves focusing or clearing your mind using a combination of mental and physical techniques. 

There’s no right or wrong way to meditate. That’s because meditation is simply a practice of bringing your awareness to a single focus. There are a few common processes that happen during several forms of meditation.

• Body-centered meditation. Also called self-scanning, this involves focusing on the physical sensations you can feel throughout your body, usually your breath flowing through your nostrils or in & out of your lungs.

• Contemplation meditation. This usually involves concentrating on a question or some kind of contradiction without letting your mind wander.

• Emotion-centered meditation. This kind of meditation has you focus on a specific emotion. For example, focusing on how to be kind to others or on what makes you happy in your life.

• Mantra meditation. This kind of meditation involves repeating (either aloud or in your head) a specific phrase, affirmation, or sound.

• Meditation with movement. This type of meditation can involve focusing on breathing, holding your breath or performing specific body movements. It can also involve walking while focusing on what you observe around you.

• Visual-based meditation. This kind of meditation involves focusing on something you can see (either with your eyes or by concentrating on a mental image). A candle, a picture of a loved one, or even a crystal can be used as a focal point to your meditation.

• Self-control 
• Objectivity
• Affect tolerance,
• Enhanced flexibility
• Equanimity
• Improved concentration
• Mental clarity
• Relatability to self and others with kindness, acceptance & compassion
• Improved sleep
• Adopt healthier habits such as eating better and exercising regularly
• Start and stick with goals
• Greater awareness of emotions, and body sensations
• Reduced rumination 
• Stress reduction
• Cognitive flexibility
• Improved relationships
•  Mindfulness may also treat heart disease, lower blood pressure, reduce chronic pain, improve sleep, and alleviate gastrointestinal difficulties. 

• Take some deep breaths. Breathe in through your nose for a count of 4, hold for a count of 1 and then exhale through the mouth for a count of 5. Repeat often.

• Take a walk. Pay attention to your breath and what you can see and hear around you. If thoughts and worries arise in your mind, take note of them but then return to attention to your breath and surroundings.

• Practice mindful eating. Pay attention to how every bite tastes, the foods textures, flavours, smell. A good habit to begin is to lay your utensils down on the table and just savour the moment of chewing each bite.  You can pick up the utensils again once you have finished with each bite. And listen to your body's signals of when it is full.

• Do a body scan. Sitting or laying quietly, bring your attention to how each part of your body is feeling. You can start at the top of your head and slowing scan through each area until you have reached your toes. Take note of any sensations  you may be feeling throughout the scan, such as hot, cold, pain, tingling, etc.

Emotional Freedom Techniques (EFT), commonly known as tapping, is a gentle mind‑body practice that supports emotional regulation and nervous system calming while working with the body’s natural energy pathways.

The technique involves lightly tapping on specific acupressure points while bringing awareness to thoughts, emotions, or sensations that may be contributing to stress or emotional discomfort. This combination helps the body shift out of stress responses and into a calmer, more balanced state.

EFT does not require reliving difficult memories in detail and is often experienced as soothing, grounding, and empowering.

EFT is based on principles from traditional Chinese medicine, which recognizes energy pathways (meridians) that run throughout the body. Modern EFT integrates these concepts with contemporary understandings of stress, emotional regulation, and the mind‑body connection.

It is widely used within holistic wellness, coaching, and energy‑based practices as a supportive tool for emotional wellbeing.

EFT may be supportive if you are experiencing:

• Stress or anxiety
• Emotional overwhelm
• Grief or life transitions
• Feeling emotionally stuck
• A desire for gentle emotional support

Tapping is suitable for those who prefer a calm, non‑intense approach to emotional regulation and self‑awareness.

 Clients often report:

• Feeling calmer and more grounded
• Reduced emotional intensity
• Improved ability to self‑soothe
• Greater emotional clarity
• Increased sense of safety in the body

Individual experiences vary, and EFT is best viewed as supportive rather than curative.

• Wear comfortable clothing
• Avoid rushing if possible; arrive a few minutes early to settle
• Come with an open mind and willingness to engage gently with what is present

No preparation or prior experience is needed.

 Sessions are guided in a calm, supportive manner. You will be guided to tap on specific points while focusing on simple phrases or gentle awareness of emotions or sensations.

You remain fully in control at all times and may pause, change focus, or stop if anything feels uncomfortable. Tapping may be offered as a full session or integrated gently into Reiki or other services when supportive.

This service may also be combined with Reiki or other nervous-system-supportive practices such as breathwork or Yoga Nidra, when appropriate. 

 After tapping, it is common to feel relaxed, lighter, or emotionally settled. You are encouraged to:

• Drink water
• Rest if needed
• Notice any shifts in mood, awareness, or physical sensations

You may also be given simple grounding or self‑tapping techniques to use between sessions.

EFT is a complementary wellness practice and is not a substitute for medical, psychological, or psychiatric care. I do not diagnose, treat, or cure medical or mental health conditions. If you are experiencing significant emotional distress or mental health concerns, please consult a qualified healthcare professional.