Sample Card

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A sample DIY therapy card.

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Description

A sample version allows you to see the type of information you will receive on the back of each card.

Front of card: TUNING IN TO YOU

Back of card: In this context, tuning in to you means turning inward and reflecting on how you are feeling. At first, it can be overwhelming to slow down and direct your energy inward. But with a structured process, it can be more manageable.

How to tune in to you:

  • Set aside 5 minutes every day.
  • Find a quiet, calm place where you are not distracted.
  • Sit comfortably and take four deep breaths.
  • Breathe in through your nose for a count of four, hold your breath for a count of seven, and breathe out through your mouth for a count of eight. When you breathe out, make sure to expand your belly outward. Repeat four times.
  • Ask yourself, how do I feel right now in this moment?
  • Name your feeling. Are you anxious, tired, sad, excited, feeling blah, content, or something else?
  • Notice your body. Are you tense? Do you feel any discomfort?
  • How does it feel to sit like this and be with your feelings? Is it tolerable?
  • Ask yourself, why might I be feeling this way? Did something happen today to make me feel this feeling? Have I been feeling this way for a while? If so, why might that be?
  • Accept the feeling. Sit and be with it.
  • Remind yourself that this is how you feel now. And that this is one moment in time. Understand that feelings change with time, and all emotions are okay and valid.
  • Reiterate to yourself that there is no right or wrong feeling. However, when you act on your emotions or react out of anger, your behavior can be considered right or wrong because that is a conscious choice.
  • Understand that you are not choosing your feelings; they are not in your conscious control and, therefore, cannot be judged as right or wrong. This is important to understand so that you can allow yourself to accept your feelings without judgment.
  • Once you have spent a few minutes tuning in to yourself, assess how the process felt. Was it tolerable? Did it get easier or more challenging with time?
  • Validate yourself before you transition out of this process.
  • Tell yourself that you did a good job by making time to tune inward. And that you are proud of yourself for the effort you put in today.
  • Even if you struggled during this time, reinforce your effort and consistency.
  • Repeat this practice every day. Try to set a consistent time so that you develop a routine.
  • Once it feels comfortable to sit with your feelings for five minutes, increase your time by a few minutes each day.
  • Keep this card in a place where you can see it to serve as a visual reminder.

**Card size: 4X6. Printed on 12-point cardstock paper. Mailed in an eco-friendly clear resealable bag made of PLA (plant-based) compostable material.**

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