In my previous post (Series introduction), I promised you methods for moving from the problem space to the solution space. There are many ways to get there—and as an NLP Master Coach and psychotherapist trainee, I can guide you safely along the path that suits you.
Over the next posts, you’ll get small, concrete ways to try out. They might not make a big difference today—and even then, you’ve given yourself a brief moment of inner calm (always time well spent). Or you may notice that you’re mentally in a different place afterwards—that your brain has quietly re‑organised, and you’re looking at what’s ahead with fresh eyes.
Where can you do this practice?
Anywhere. In the office restroom. In a hotel room. In the prep room before an exam. In the car before you go into a party. Anywhere you need to reconnect with your strength and your resources.
The first micro‑practice (1–2 minutes)
All you need to do is make it comfortable for yourself.
- Get heavy. Sit or stand as you feel like, drop your shoulders, soften your jaw.
- Breathe steadily.
- Start with 4–6 breathing: breathe in for 4, out for 6, for 5–7 cycles.
- For the more experienced: try 4–7–8—inhale for 4 · hold for 7 · exhale fully for 8.
4–7–8 takes a little practice, but once the rhythm lands you’ll often feel a deeper calm through body and mind.
(If you feel dizzy—or the counting feels like too much—return to 4–6 or take a pause.) - Eyes open or closed. Do what feels right.
- Let sense‑making rest. Set words and thoughts aside for a moment.
- Notice what arrives. Listen. Feel. See. Taste. Smell.
- Extra grounding (optional): take off your shoes and let your toes meet the ground.
You might notice thirst, hunger, or a tight shoulder. A feeling may bubble up you haven’t felt in a while. Tears may come—and all of this is perfectly okay. Everything is welcome. Breathe and stay with this moment.
Hold what shows up and acknowledge it. For some, 30 seconds is plenty. Others need a couple of minutes.
See the practice as tiny drops of presence. Over time, the drops flow together into more inner ease and balance. You’ll find yourself more centred—and the surroundings will just be surroundings. You have agency over your attention and your body.
This drop‑by‑drop approach is one way to cultivate greater inner calm.
If this resonates—a small perspective
You may—or may not—relate to this. Both are okay.
One thing is certain: if you finish with a deep breath now, all the way down into your body and out into every corner, you’ve just given your nervous system an inner hug. And we all need those. 😊
Disclaimer
These methods blend recognised NLP approaches with my own experience from practice. They are not a substitute for medical care or emergency help. Seek urgent assistance in a crisis.
Call to action
Would you like to try this exercise guided and at your own pace? Get in touch for a no‑obligation chat—or book a session (see Contact). Together, we’ll find calm, direction, and small next steps.