Mini Rituals for Transitions
A gentle way to move between moments without losing yourself.
Looking for the right word? You can use the TrueWell Feelings Palette below.
Arriving
When you’re coming home, opening your laptop, or stepping into something new
Prompt:
What part of me just walked in the door?
Practice
1. Take one slow breath.
2. Name one word for what you’re bringing with you
(tired, scattered, heavy, hopeful, tender)
3. Name one word for how you want to show up
(present, steady, open, kind, focused)
Let that second word be your anchor.
Say to yourself:
“I’m feeling ___, and I’m choosing to show up as ___.”
Examples
“I’m feeling scattered, and I’m choosing to show up as present.”
“I’m feeling tired, and I’m choosing to show up as steady.”
“I’m feeling heavy, and I’m choosing to show up as open.”
Releasing
When something just ended, a meeting, a task, or a hard moment
Prompt:
What am I ready to put down?
Practice
1. Take one slow breath.
2. Name one word for what you’re carrying
(frustrated, drained, sad, tense, overwhelmed)
3. Name one word for what you’re choosing to carry instead
(lighter, calm, clear, gentle, okay)
Let the second word be what stays with you.
Say to yourself:
“I’m carrying ___, and I’m choosing to carry ___ instead.”
Examples
“I’m carrying tension, and I’m choosing to carry calm instead.”
“I’m carrying frustration, and I’m choosing to carry ease instead.”
“I’m carrying sadness, and I’m choosing to carry gentleness instead.”
Resetting
When your nervous system feels off, rushed, or overstimulated
Prompt:
What would help me feel 5% more steady right now?
Practice
1. Take one slow breath.
2. Name one word for how your body feels (wired, foggy, restless, heavy, tight)
3. Name one word for how you’d like to feel (grounded, soft, settled, present, safe)
Let that second word guide one small action, a sip of water, a stretch, closing your eyes.
Say to yourself:
“I’m noticing ___, and I’m choosing ___.”
Examples
“I’m noticing tension, and I’m choosing softness.”
“I’m noticing fog, and I’m choosing clarity.”
“I’m noticing restlessness, and I’m choosing grounded.”
Intending
When you’re about to begin something that matters
Prompt:
How do I want to feel during this?
Practice
1. Take one slow breath.
2. Name one word for what you’re bringing in (nervous, hopeful, unsure, tired, excited)
3. Name one word for how you want to show up (confident, open, focused, kind, steady)
Let that second word be the tone you move with.
Say to yourself:
“Even though I feel ___, I’m choosing to move forward with ___.”
Examples
“Even though I feel nervous, I’m choosing to move forward with confidence.”
Even though I feel tired, I’m choosing to move forward with care.”
Even though I feel unsure, I’m choosing to move forward with curiosity.”
