Notice · Orient · Choose
A Gentle Reflection Guide
Use this page when a feeling or familiar reaction asks for your attention. You do not need to solve the whole story—only notice what is here and choose one supportive next step.
Notice
What can I observe without judging it? Begin with a body sensation, an emotion, a thought or an urge.
Orient
Where am I right now? Name three neutral details you can see, hear or physically feel in the present.
Choose
What is the smallest supportive next step available to me? It might be pausing, moving, writing, asking for clarity or seeking support.