Rayni Methods

These are small steps for hard moments. Pick one and try it slowly. You do not have to do it perfect.

First 5 Methods

1. 1. Counting Backwards from 20 A simple way to interrupt racing thoughts using your mind's attention.
2. 2. Three Simple Truths A short way to slow down when your thoughts are racing.
3. 3. What Would You Say to a Friend A way to shift out of self-criticism by speaking to yourself with the same kindness you would offer someone you care about.
4. 4. Ice Pack Reset A physical shortcut to slow your heart and interrupt a panic attack.
5. 5. 5-4-3-2-1 Use your senses to pull yourself back into the present moment.