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Young Ninja Leadership Lab™
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Calm Now

Take one minute. Get your power back.

No account, no sign-up. Pick a tool, follow the steps, and come back any time your body speeds up.

One-Minute Breathing

Slow your body down in 60 seconds with a longer exhale.

  1. 1.Sit or stand tall. Let your shoulders drop.
  2. 2.Breathe in through your nose for 4 counts.
  3. 3.Breathe out through your mouth for 6 counts.
  4. 4.Repeat six times. Notice your heartbeat slow.

1:00

Guided Meditation

A three-minute reset for a loud mind.

  1. 1.Close your eyes or soften your gaze.
  2. 2.Notice three sounds around you without judging them.
  3. 3.Picture your thoughts as cars passing — you are the sidewalk, not the traffic.
  4. 4.Return to your breath each time you drift. Drifting is normal.

3:00

EFT Tapping

Gentle tapping while naming what you feel.

  1. 1.Say: 'Even though I feel ___, I accept myself.'
  2. 2.Tap gently: top of head, eyebrow, side of eye, under eye.
  3. 3.Continue: under nose, chin, collarbone, side of hand.
  4. 4.Repeat two rounds, then rate your feeling from 1 to 10 again.

2:00

Positive Affirmations

Words that steady you before you step out.

  1. 1.My mind is powerful and I can train it.
  2. 2.I can feel this and still make a wise choice.
  3. 3.I do not have to prove myself to people who do not respect me.
  4. 4.My voice matters. My choices shape my future.

1:00

5-4-3-2-1 Grounding

Bring your body back to the present moment.

  1. 1.Name 5 things you can see.
  2. 2.Name 4 things you can touch.
  3. 3.Name 3 things you can hear.
  4. 4.Name 2 things you can smell, and 1 thing you can taste.

2:00

Talk to a Trusted Adult

A script for starting the conversation you've been avoiding.

  1. 1.Pick your person: caregiver, teacher, counselor, coach, faith leader, relative.
  2. 2.Open with: 'Can I talk to you about something? I just need you to listen first.'
  3. 3.Say the one true sentence: 'I've been feeling ___ and it's been going on for ___.'
  4. 4.Ask for what you need: advice, help, or just company.

Safety first

These tools are educational and are not counseling, medical care, or an emergency service. If you are in danger or thinking about hurting yourself, call 911 or your local emergency number and tell a trusted adult right now.

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