Grounding and Self-Care Checklist:

Find a Peaceful Space: Take a moment to find a quiet spot where you can focus on self-care for a few minutes.

Acknowledge Your Feelings: Close your eyes and ask yourself where in your body you feel any discomfort or "icky" feelings. Take a moment to acknowledge and locate these sensations.

Sit with the Emotion: With your eyes still closed, sit with the emotion and explore how it makes you feel and why. Try to identify where it stems from and any associated thoughts or memories.

Comforting Breaths: Begin to breathe deeply and comfortably, focusing on whatever breathing pattern feels most comforting to you in this moment.

Visualize the Feeling: Take a minute to visualize the feeling you've identified. Does it have a color, shape, or form? Allow yourself to fully experience and accept all the feelings associated with it.

Release the Feeling: Visualize yourself gently removing the feeling from your body with your hands, holding it in front of you to examine. When you're ready, tell the feeling that you're ready to let go and release it. Visualize yourself letting go of the feeling and watch it dissolve or dissipate.

Return to Breathing: Return your focus to your breathing. Take a few moments to simply breathe and observe how your body feels now. Did something shift?

Reflect and Ground Yourself: When you feel ready, take a moment to reflect on how you're feeling now compared to before. Notice if you feel more grounded and centered.

Express Gratitude: Finally, take a moment to express gratitude to your body and mind for their ability to help you heal and navigate through difficult emotions.