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Emma Cottrell's

Regulation Rituals &
Activities Library

What you need:
A few minutes. No special equipment or purchases required.

Reality Check

What you need:
A few minutes. No special equipment or purchases required.

Decision Reset

What you need:
A few minutes. No special equipment or purchases required.

Five Minute Tea Ritual

What you need:
A few minutes. No special equipment or purchases required.

A Letter You'll Never Send

What you need:

A safe window view or a comfortable outdoor place.
A coat or blanket if needed.
A night sky. A visible moon is optional.

Moon Bathing

What you need:
A few minutes. No special equipment or purchases required.

Ground & Protect Bath Ritual

What you need:

A comfortable bath, shower or seated place.
A towel if bathing.
Optional: a familiar bath product used according to its label. Plain water is enough.

Moon Bath: Call Your Energy Back

What you need:

Somewhere comfortable.
Optional: a timer if it helps you stop watching the clock.
No completed task list required.

Intentionally Doing Nothing

What you need:

Somewhere reasonably comfortable.
Optional: a guided recording you want to listen to.
Open or closed eyes. Your choice.

Meditation

What you need:
A few minutes. No special equipment or purchases required.

Celebrate the Small Wins

What you need:
A few minutes. No special equipment or purchases required.

Self Compassion Reset

What you need:
A few minutes. No special equipment or purchases required.

What's in My Control?

What you need:
A few minutes. No special equipment or purchases required.

Tarot Reflection

What you need: One minute and somewhere comfortable.

Breathe

What you need:
A few minutes. No special equipment or purchases required.

Find Your Spark

What you need:
A few minutes. No special equipment or purchases required.

Boundary Reset

What you need:
A few minutes. No special equipment or purchases required.

Check Your Capacity

What you need:
A few minutes. No special equipment or purchases required.

Anger Reset

What you need:

Enough space for one comfortable movement.
A chair if you prefer to stay seated.
No workout kit, step target or motivational personality required.

Moving Your Body

What you need:
A few minutes. No special equipment or purchases required.

Full Moon: Take Stock

What you need:

One manageable action.
A place to pause if possible.
No special equipment or forced deep breathing.

Regulating The Nervous System

What you need: A moment to notice how you feel and what you need.

Daily Check In

What you need:

Somewhere comfortable to pause.
Optional: a warm bath or shower, a towel and a drink.
No bath blend, candle or special equipment required.

Rest & Reset

What you need:
A few minutes. No special equipment or purchases required.

New Moon: Set Your Intention

What you need:

Paper and a pen, a private note or the online journal.
Somewhere you can write without needing to perform.
No beautiful handwriting or coherent first draft required.

Journal It

What you need:

A sink, shower or a damp cloth.
Water at a comfortable temperature and a towel if needed.
No new product, bath blend or special words required.

Wash It Off

What you need:
A few minutes. No special equipment or purchases required.

Waning Moon: Release & Reassess

What you need:

A safe place outside, a doorstep or a view from a window.
Clothing that suits the weather.
No countryside, long walk or perfectly peaceful woodland required.

Connecting With Nature

What you need:
A few minutes. No special equipment or purchases required.

Create Your Calm Corner

What you need:

A way to contact someone or a place you can return to.
A realistic amount of energy.
No instant best friend or packed social calendar required.

Find Connection

What you need:
A few minutes. No special equipment or purchases required.

The Two Minute Start

What you need:

A little space for something you choose.
Optional: music, paper, a familiar hobby or a drink you actually fancy.
Permission to be slightly rubbish at whatever you try.

Reconnecting To Yourself

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