Step 4 of 6

RESET

A short body-based return toward Baseline.

What it is: A brief way back toward Baseline through the body: look around, feel support, move, or breathe softly.
What it is not: A guaranteed off-switch. If looking inward makes things worse, keep your eyes open and look around the room.

60-Second Reset

If letting go will not happen in the head, start with the body.

ORIENT (0–20 sec) — Look around. Name three neutral things you can see.
GROUND (20–40 sec) — Feel your feet, the chair, or another contact point.
EXHALE + MICRO-DROP (40–60 sec) — One natural breath, a slightly longer exhale if comfortable, and one small physical release.

If looking inward makes things worse, keep your eyes open, look around the room, cut the exercise short, and move a little.