Guide · 12 pages
7-Day Beginner Meditation Starter
Seven 5-minute practices, one for each day, from breath counting to walking meditation. A simple tracker and no pressure to empty your mind.
Free guide · 9 printable pages
The Calm-Down Toolkit
Five short breathing and grounding exercises plus 30 calming affirmations for anxious moments, busy minds and restless nights. Education, not therapy.
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What’s inside
Anxiety tends to hit fast: a tight chest, racing thoughts, a stomach in knots. In that moment you don't need a lecture. You need one simple thing to do.
This toolkit gives you five short exercises that work on your body first, 30 honest affirmations for when your thoughts get loud, and a 7-day practice so the tools are ready when you need them. It is education, not therapy.
- How to use this toolkitOne simple thing to do in the moment
- Exercise 1: the long exhaleTwo minutes, anytime you feel wound up
- Exercise 2: box breathingA steady four-count rhythm
- Exercise 3: the double-inhale sighOne minute for a sudden spike
- Exercises 4 and 5: grounding5-4-3-2-1 senses, then press and release
- 30 calming affirmationsHonest reminders, not magic words
- Your 7-day calm practicePractice while you feel okay
- A calming wind-down ritualA steady evening routine for an anxious mind
- Your next stepsThe habits underneath the quick tools
A look at the pages
Who it’s for
- Anxious moments come on fast and you want something to do
- Your mind races at night
- You want short tools that take one to three minutes
- You prefer practical exercises to long reading
From Coach Luke
NASM CPT, CES, PES · NESTA Nutrition CoachI built this from the same guides I publish on coachluke.com, after 20+ years of coaching. No crash plans, no miracle claims. Just the basics laid out so you can print them and use them.
Get the free guideEducation only, not medical advice. Check with your doctor before changing your diet, training or supplements.
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