Centering: Imagine a line from your nose down the middle of your body. This is the midline.

Cross: your hands over your chest and touch your shoulders or arms. You may say, "what feels divided in me can be made whole."

Tap: Gently tap your shoulder or arm slowly, first with your left hand, then the right. There is no rush, just a slow rhythm of tapping one after the other. You may use words like "here/now, or safe/rest" with your in and out breath.

Close: When ready, give yourself a hug, then let your hands rest. Notice any changes.