Finding Calm

Finding Calm Rulebook

Table of Contents

Components

15x Oracle Cards
3x Sealed Envelopes (do not open until instructed to)
1x Guide Book

Setup

Shuffle the 15 Oracle cards into a deck and place it face-down near you.

The playing area in front of you consists of 9 empty spaces. This is your tableau.

Turn over the top card and place it face-up in the center space (#5). Do not open any envelopes until instructed to do so.

Objective

You will be placing cards in your tableau. Each card has symbols that flip surrounding cards face-up or face-down. Your goal is to complete your tableau with as many face-down cards as possible.

Placing a Card

To start the game, draw the top card of the deck and look at it. You then place the card in a space within the tableau.

You may place the card in any space that does not already have a face-up card in it. You must place the card face-up and upright (i.e. not upside down).

Example: in the rulebook's example, "The Bouquet" can be placed in any space except the center space.

Each card has four symbols, one on each side. Once you place a card, check the symbols on the card and follow the effects below. Start from the top and go clockwise.

Moon: The space next to the Moon symbol is not affected.
Sun: The space next to the Sun symbol flips its card. A face-up card would flip face-down, and a face-down card would flip face-up.

Effects only trigger when you place a card. Cards already in the tableau do not activate again, even when flipped face-up.

Example: placing "The Bouquet" flips "The Compass" face-down. If "The Compass" was initially face-down, it would have flipped face-up instead.

Placing Cards on Stacks

Continue drawing and placing cards in the tableau. Some cards have multiple Sun symbols so one card can cause multiple cards to flip.

You may also place a card on top of a face-down card to create a stack of cards. For spaces with a stack, only the top card ever flips.

So if a Sun symbol is placed next to a stack of cards, only the top card flips while the cards under it remain face-down. You can keep placing cards on a stack as long as the top card is face-down.

Example: "Lunar Cycle" is placed on a stack of face-down cards. Because "The Guardian" is the top card of its stack, it flips face-down. "The Journey" flips face-up.

Moving a Card

Instead of drawing the top card of the deck, you can also choose to discard it (before looking at it).

If you do, choose a face-up card on the tableau to move one space in any direction, but not diagonal.

The card must move into an open space, i.e. a space with no cards or a space with a stack of face-down cards. The card moves on top of any face-down cards.

Put the discarded cards in a face-up pile next to the deck.

Example: the top card of the deck ("The Flame") is discarded to move "The Arrow" one space to the left. "The Arrow" could have also moved down or to the right, but it could not have been moved on top of "The Baker."

Ending the Game & Scoring

Keep placing and moving cards until each of the 9 spaces is filled with at least one card (face-up or face-down).

Once the tableau is complete, you can choose to either end the game (because you're satisfied with your result), or continue playing. If you run out of cards, or there are no more moves you can make, the game automatically ends.

Your score is the number of spaces with face-down cards. Any empty spaces count as face-up cards for scoring purposes. Right now, 8 is the highest score you can achieve. Feel free to ignore the score, especially for your first few games, and just place cards where it feels right.

Example: in the left example your score is 7. You can choose to end the game or continue playing to try and do better. In the right example the game automatically ends because you have no cards left. The empty space counts as a face-up space so you also have a score of 7.

Revealing Your Day's Intention

At the end of each game, your final tableau leads you to an intention meant to help you manage stress, reduce anxiety, and live a calmer, more mindful life.

If there is a single face-up card, the game has made a choice for you. If there are multiple face-up cards, choose the card that you feel most drawn to.

Note your card's position and whether it's located in the top row of the tableau (rising position), middle row of the tableau (meridian position), or bottom row of the tableau (setting position).

Flip to your chosen card's section within this guide book. You may also use the Intention Page Index (pg. 22). Find and read the corresponding intention.

While you are welcome to play this game multiple times per day, we recommend you only look up your intention once you're happy with your result. This way you only have one intention to focus on per day.

Example: if this was the end of the game, you would look up "The Lighthouse" in the meridian (middle) position.

Complete Waypoints to Unveil Surprises

Contained in this game are three envelopes with secret cards inside. To unlock these cards, you need to reach waypoints located within this guide book.

Once you reach a waypoint, you must accomplish certain criteria before you can read past it. This will require you to play the game multiple times.

You can still use the back half of this book to look up your intentions starting from page 22.

Start Your First Game

Read the criteria for Waypoint #1 on page 13. If you haven't already done so, begin your first game.

Do not read pages 14-21 until you have met the Waypoint #1 criteria. This may take you several games.

Pages 10-12 contain commonly missed rules, cooperative rules, and optional quickplay instructions.

Commonly Missed Rules

Cards are always placed face-up and upright.
Symbols only trigger on the card you place. Flipping a card face-up does not trigger any symbols.
A card can be placed in a space with no cards OR a space where the top card is face-down.
If a space has a stack of cards, only the top card ever flips.
To move a card, you must discard the top card of the deck before you look at it.

Cooperative Play (2-4 Players)

You can also play this game with a partner or a small group. When playing with companions, take turns deciding to Place or Move cards.

While players can discuss which decision may be best, each player should ultimately make their own decision on their turn.

If there is a single face-up card revealed at the end of the game, players share that card. If there are multiple face-up cards, each player secretly decides which card they feel most drawn to before revealing their choice to the rest of the group.

Players should then look up their intention and discuss it with the group.

Quickplay Guide

If you prefer to skip the game portion of Finding Calm, follow the steps below for a more straightforward way to reveal your intentions.

Open the three envelopes and shuffle all the cards together (there should be 27 total cards).
Deal 9 face-down cards in front of you in a 3-by-3 grid. This is your tableau.
Choose one of the 9 cards to flip face-up. Pick the card you feel most drawn to.
Take note of which card is revealed and whether it's located in the top row of the tableau (rising position), middle row of the tableau (meridian position), or bottom row of the tableau (setting position).
Find your corresponding intention, starting on page 22.

Example: "The Lighthouse".

Waypoint #1

You may move past this waypoint once you have completed a game with 6 or more face-down spaces.

Once you do, open the envelope with a single sun symbol on it and continue reading from pg. 14.

Card Effects

By now you should have opened the envelope with a single Sun symbol on it. Within this envelope you will see 4 new cards.

In a minute you will shuffle these new cards with your existing cards and begin a new game. But for now, simply study the cards. You may have noticed that each of these cards has additional effects on them.

These effects occur when the card is placed into the tableau after surrounding spaces are flipped due to any Sun symbols.

Effects only trigger once and do not trigger from a card being discarded, moved, or flipped.

Example: "The Wanderer" is placed onto the board. First, "The Baker" is flipped face-down due to "The Wanderer's" bottom Sun symbol. Then "The Wanderer's" effect is triggered.

The Wanderer: Choose 1 card and move it to an open space or on top of a face-down card.
The Baker: No printed effect (symbols only).

Other Effect Notes

If an effect tells you to flip a space, only the top card in the space is flipped.
If an effect tells you to "flip other spaces," you must choose spaces that contain cards.
You must follow the effect on a card, unless it is not possible (e.g. moving a card to an open space when there are no open spaces).
"Adjacent" means a space that touches the edge of a card. Spaces that are diagonal to a card are not considered adjacent.
During setup, if the card that starts in the center space has an effect, immediately follow that effect.
If you have questions about the specific effects of a card, refer to the FAQ on page 16.

Getting Ready For Waypoint #2

Shuffle the new cards with your existing cards and set up for a new game. Your starting deck should now have 19 cards.

Use this updated deck going forward. In the future, any new cards will continue to be added to this deck.

When you're ready, start playing. Once you have met the criteria for Waypoint #2 (pg. 17), you may read past that page. All the rules you learned up to this point still apply.

Card Effects FAQ

Awareness: Cards go back on top of the deck. You may put them back in their original order.
The Dancers: "The Dancers" cannot be the chosen card.
The Wanderer: Open space does not have to be adjacent to "The Wanderer."
The Prism: You must choose one of the two cards to go on the bottom of the deck. The other card stays on top of the deck.
Forgiveness: You can choose the space, but you cannot choose a space with no cards. Cannot choose the space "Forgiveness" is in.
Grace: The space "Grace" is in does not get flipped.
The Doe: You may then place the top card again (triggering symbols and/or effects) or discard the top card to move another card.
Joy: The space "Joy" is in does not get flipped.
Unity: "This space" refers to the space "Unity" is in (i.e. flips itself).
The Oak Tree: You cannot choose a space with no cards and you cannot choose the same space twice. You must flip 2 other spaces, and if there is only 1 other card on the board, you still flip that card.
The Trumpeter: Must follow this effect. Flips itself.
The Shadow: Must follow this effect. Flips itself.

Waypoint #2

You may move past this waypoint once you have completed a game with 7 or more face-down spaces.

Once you do, open the envelope with two sun symbols on it and continue reading from pg. 18.

Tips & Strategies

If you haven't done so already, open the envelope with two Sun symbols on it. Look at the new Oracle Cards. As you play more games, you will uncover different strategies to improve your score and increase the likelihood of ending each game with a single face-up card.

To guide you on your journey, here are some tips:

STRATEGICALLY PLACE CARDS: Try to place cards into positions where future placements can potentially flip multiple cards face-down.
DON'T BE AFRAID TO MOVE CARDS: It is often worth it to discard a card (or several), to move a card to a favorable position. Remember that you can also move cards into empty spaces.
SURROUND OPEN SPACES: If you surround an open space with face-up cards, you don't risk any face-down cards accidentally being turned face-up when a card is placed in that open space.
ACCEPT YOUR FATE: Sometimes you play the cards, and sometimes the cards play you. Occasionally the cards don't fall the way you want and that's okay.

Getting Ready For Waypoint #3

Shuffle the new cards with your existing cards and set up for a new game. Your starting deck should now have 23 cards.

Keep playing games until you have met the criteria for Waypoint #3 (pg. 19). Once you do, you may read past that page.

Waypoint #3

You may move past this waypoint once you have completed a game with 8 or more face-down spaces.

Once you do, open the envelope with three sun symbols on it and continue reading from pg. 20.

New Scoring

Open the envelope with three sun symbols on it. Study the 4 new Oracle Cards. Going forward, here is a more detailed way to score your games.

When you end the game (either by choice or when you run out of cards):

Score 10 points for every face-down space in the grid.
Score 1 point for every card remaining in the deck.
Any space with no cards counts as a face-up space.

Card effects on this page, as printed:

Joy: Flip all other cards in this card's row.
Unity: If this card is played in the center spot, flip this card.

Example: if this was the end of the game, you would score 70 points for the 7 face-down spaces and 5 points for the 5 remaining cards in the deck. So your total score would be 75. Discarded cards are not scored.

Depending on your score, see how you did below. If you are playing with companions, everyone shares the score.

Rank	Score
Novice	0-59
Initiate	60-69
Adept	70-79
Seeker	80-89
Ascendant	90-94
Sage	95+

Ending on a Blank Slate

Up to this point, the best you have been able to do is end the game with 8 face-down spaces.

But if you notice, your latest cards have the ability to flip themselves. So very rarely you may end the game with 9 face-down spaces. This is called a Blank Slate.

When you achieve a Blank Slate, score first. Then choose any face-down card on the grid (including one in a stack) to reveal and guide your intention for the day.

Keep Playing

Shuffle the new cards with your existing cards and set up for a new game. Your starting deck should now have 27 cards.

When you're ready, continue playing. We hope that you return to this game whenever you need a moment of respite, or when you're just looking for some guidance for the day.

The next section contains all the intentions tied to each card.

Intention Page Index

Each card's intentions are on its own pages, one for each position: rising (top row), meridian (middle row) and setting (bottom row). Card names and the captions printed on each card's title page are listed here as printed.

The Lighthouse (p. 24)
The Flame (p. 28)
The Wanderer (p. 32): Move this card to any open space.
The Journey (p. 36)
The Doe (p. 40): Choose 1 other face-up card on the board. Put it back on top of the deck.
The Bouquet (p. 44)
The Breeze (p. 48)
Awareness (p. 52): Look at the top 2 cards of the deck. Put them back on top in any order.
The Oak Tree (p. 56): Flip 2 other spaces.
The Mirror (p. 60)
The Tempest (p. 64)
The Guardian (p. 68)
Sunlight (p. 72)
Forgiveness (p. 76): Flip 1 other non-adjacent space.
The Coin (p. 80)
The Prism (p. 84): Look at the top 2 cards of the deck. Put 1 back on top, and 1 on the bottom of the deck.
Grace (p. 88): Flip all other spaces in this card's column.
Unity (p. 92): Flip this space.
The Staircase (p. 96)
The Arrow (p. 100)
Joy (p. 104): Flip all other spaces in this card's row.
The Baker (p. 108)
The Dancers (p. 112): Choose 1 other face-up card on the board. Move it to any open space.
Lunar Cycle (p. 116)
The Shadow (p. 120): Flip all spaces, including this one.

Intentions

The Lighthouse

The Lighthouse: Rising

Ground Yourself

When you feel overwhelmed today, take a moment to take in your surroundings.

5 Things You See: Look around and name five things you see. Describe the colors, textures, shapes, or any other descriptive characteristics.

4 Things You Hear: Listen carefully and identify four things you hear. Note the pitch, duration, and volume.

3 Things You Feel: Focus on your body and name three things you physically feel, such as your feet on the ground or the texture of your clothes. You can also describe how your surroundings make you feel.

2 Things You Smell: Notice two things you smell. If you can't smell anything, describe two smells you like.

1 Thing You Taste: Focus on one thing you taste. If you can't taste anything, describe a taste you recently enjoyed.

By tuning into what you see, hear, touch, taste, and smell, you can feel more balanced and in control of your emotions.

The Lighthouse: Meridian

Climate Awareness

Today, pause and appreciate all the different ways your climate shapes your life.

How does the weather feel? How do the plants and trees look? Are people wearing t-shirts and shorts or are people wearing extra layers? Are there certain types of foods you notice people eating?

Our climate deeply influences our behavior, yet we often move through it without noticing. Today, pause and appreciate all the different ways your climate shapes your life.

The Lighthouse: Setting

I am Here

"Wherever you go, there you are." - Jon Kabat-Zinn

There's nothing more captivating than watching real-life moments play out before you. While observing the world around you takes a little practice, you reap the benefits of being truly present.

Whenever you have a free moment today, such as when you're waiting in line or commuting to work, resist the urge to immediately pull out your phone.

Instead, make a conscious effort to spend those moments fully taking in your surroundings.

Who is around you? What are they doing? Are there any interesting details you notice that you normally wouldn't have otherwise?

Being present enhances your ability to notice the subtleties of everyday life, allowing you to fully engage with each moment. This deepens your understanding of the world and makes each experience richer and more meaningful.

The Flame

The Flame: Rising

Walk Mindfully

Make a plan to go on a walk today. If possible, go outside. If that isn't possible, walking around your current area also works.

During the walk, set an intention to focus on the present moment and temporarily let go of any stress or worries, even if just for a few minutes.

Begin walking at a relaxed pace, focusing on the sensations that accompany each step. Feel the solid ground beneath your feet, your heels and toes alternating on the ground, and sense the pull of gravity guiding your movements.

By directing your attention to these physical sensations, you'll notice your entire body slowly relax.

Going for a walk, especially in nature, is like a reset button for your brain. It boosts your mood, lowers stress, and sharpens your focus.

The Flame: Meridian

Raise Your Arms

Whenever you have a spare moment today, sit or stand comfortably with your arms naturally falling to your sides.

Take a deep breath, slowly raise your arms in front of you, and then slowly lower them.

As you do this, focus your awareness on how heavy the pull of gravity makes your arms feel. Do you feel any other sensations?

Repeat this motion 3 or 4 more times, directing your complete attention to the sensations in your hands and arms.

By combining deep breathing with gentle movement, you're expanding your chest and lungs, improving oxygen flow and circulation. This movement also relaxes your shoulders, which releases tension and promotes better posture. Keep this practice in mind whenever you are looking for a simple and energizing way to feel more relaxed and grounded.

The Flame: Setting

Relax Your Body

Schedule this short activity in your routine today. Lie down or sit comfortably with your eyes closed. For each muscle group below, tighten and hold the tension for 5 seconds before releasing it and completely relaxing. Your muscles should feel loose and heavy.

Legs & Feet: Imagine pushing your toes into a lush grassy field. How does it feel to let that tension go?

Stomach: Tighten your stomach muscles to turn it into a wooden board. Notice if anything feels different now.

Shoulder & Neck: Pull your shoulder to your ears like a turtle hiding in its shell, then circle your shoulders three times. Your shoulders carry a lot of tension, so you can repeat this stretch and release it to get more relief.

Hands & Arms: Pretend you're squeezing and releasing a lemon in each of your hands.

Face & Nose: Wrinkle your nose like a butterfly has landed on your nose, and you can't use your hands to move it. Raise your eyebrows to wrinkle your forehead, and close your eyes as tightly as possible.

Jaw: Pretend you're biting down hard on a piece of gum and maintain that tension for 5 seconds.

Before you return to your day, notice how different your body feels now. Thank yourself for taking the time to destress.

The Wanderer

Card effect (title page): Move this card to any open space.

Card effect (as printed on the card, p. 14): Choose 1 card and move it to an open space or on top of a face-down card.

The Wanderer: Rising

From What If to Even If

"Fear says, 'What if?' Courage says, 'Even if.'" - Dr. Silvi Guerra

Stress often comes from your mind imagining the worst possible outcomes and then mentally preparing for those possibilities. So you become consumed by trying to answer the question, "What if?"

To escape this trap, you need to accept the possibility that things will happen outside of your control and that you are capable enough to deal with those situations as they come up.

When a "what if" question comes to mind today, instead of arguing with it, remind yourself: "Even if this happens, I will handle it by thinking it through or asking for help. I've managed every challenge I've faced so far, and I will handle this one as well."

Notice how this strategy soothes your thoughts and brings your attention back to the present moment.

The Wanderer: Meridian

Embrace Uncertainty

"There is nothing certain, but the uncertain." - Proverb

It's daunting not knowing what the future holds, and it's unsettling to think about how all of today's decisions might shape tomorrow.

A common source of our anxiety is from our vain attempt to try and understand what is fundamentally unknowable.

So today, instead of viewing uncertainty as something to overcome, consider embracing it. The unknown can be scary, but it also brings growth and new possibilities. When we accept that we can't control the future, we free ourselves from worry and focus on making the best choices in the present, allowing life to unfold in unexpected ways.

The Wanderer: Setting

Loosen Time's Grip

It's understandable to feel like we're always fighting against time. From a zoomed-in lens, we constantly rush from one appointment to the next.

And then from a more zoomed-out lens, we often have certain expectations for ourselves based on an internal timeline: Get a job by 25. Get married by 30. Have kids by 40. Retire by 60.

While schedules and milestones can be helpful, set too many and it's easy to feel crushed under the pressure of time.

Review your plans today and choose one task you'll allow to take as long as necessary. This can be a workout, plans to cook dinner, or even a conversation with someone important. Focus on being fully present in the moment without worrying about the clock.

The Journey

Card effect: none printed on the title page.

The Journey: Rising

Peaceful Productivity

Make a plan to complete one chore today, such as washing dishes, vacuuming, or doing laundry. But instead of completing the chore on autopilot, be fully present when you perform the task.

Notice how your hands feel, what sounds are around you, and what you see or hear. If your mind begins to drift to other topics, gently bring your focus back to the task at hand and give it your full awareness.

Being fully engaged during chores can transform routine tasks into opportunities for relaxation and clarity. By staying present in your actions, even simple activities like washing dishes or folding laundry become moments of calm, fostering a sense of accomplishment and inner peace.

The Journey: Meridian

Enjoy Every Bite

We typically think of a good meal as something we can only enjoy at a fancy restaurant. But any meal can be a "good meal" if you are fully present.

Pick a meal today to enjoy with total awareness. Go beyond just savoring what you eat, but also be fully present in your surroundings. Notice the feel of the cutlery in your hands. Feel the weight of your body in the chair. If you're eating with other people, pay full attention to the people with you: what they look like, what they're saying, and what they're eating.

And then notice your food before you: the aroma, the colors, the textures. When you finally take a bite, chew slowly to fully savor what you're eating.

The Journey: Setting

Unnoticed Sounds

The world is a symphony of sounds, but we are often too busy inside our own heads to pay attention.

Today, set a goal to pay extra attention to the sounds of everyday life that you normally miss. Try to pick out as many sounds as you can that occur every day, but you never actively pay attention to.

For example, what does it sound like when you get out of bed? Do the sheets rustle? Does your bed creek? Are there any distinctive sounds when you go outside, such as the wind blowing or dogs barking?

The Doe

Card effect (title page): Choose 1 other face-up card on the board. Put it back on top of the deck.

The Doe: Rising

Reset How You See Loved Ones

Even though we see some people in our lives nearly every day, it's still easy to overlook them. In fact, the closer we are to someone, the more likely we are to stop fully noticing or appreciating them.

Today, aim to reset your mind and truly observe the people you interact with, especially those you see often. Pay attention to every detail of their face and try to find one feature you've never noticed before.

The Doe: Meridian

Active Listening

"When you talk, you are only repeating what you already know. But if you listen, you may learn something new." - Dalai Lama

Listening is hard. It is often much easier to give your opinion about a topic than to make room for someone else's.

During the different conversations you have today, prioritize listening. Focus not only on what other people are saying, but also how they're delivering the message: from their facial expressions, to their tone, to their body language. You can still build off other people's points and share your thoughts, but try to ensure you give space for others to express themselves.

Notice how it feels when you focus less on what you plan to say and more on ensuring that others feel heard.

The Doe: Setting

Send Kindness

Close your eyes and take three deep breaths. Then picture the face of someone you care about. It can be a partner, a child, a relative, or even a close friend.

As you continue to breathe, mentally send them positive wishes. You can wish that they would be safe, happy, and healthy, for example.

As you send out positive energy, notice how you feel. Does your mood lift as you absorb the positivity you're sharing?

The Bouquet

Card effect: none printed on the title page.

The Bouquet: Rising

Breathe with Gratitude

Gratitude is a skill that can be developed through regular practice, just like any other ability. When you have a spare moment today, find a quiet place to sit comfortably.

Bring your awareness to your breath and notice how your body reacts as you breathe in and out. With each breath, come up with one aspect of your life that you are grateful for.

It can be a particular person (e.g. your mom), a specific aspect of your life (e.g. a steady job), or it can just be a general feature of being alive (e.g. the air you breathe).

Whenever you need a boost of positivity, think back to this exercise. No matter where you are, you can always take a deep breath and think of three things going well in your day. You'll feel the benefit of focusing on what you appreciate instead of dwelling on what you don't have.

The Bouquet: Meridian

Be Grateful for the Small Things

We often view the world through the lens of scarcity. It's easy to focus our attention on the gaps in our lives, especially when we compare ourselves to others.

But in reality, there are so many positive aspects of our lives that don't get celebrated enough.

Today, set an intention to pay attention to the ordinary parts of your life that you're grateful for. This can be the water you drink, the food you eat, the clothes you wear, and the people you love.

Though life isn't perfect, it's important to take time to remind ourselves of all the good things we do have.

The Bouquet: Setting

See the Positive in Challenges

Life wouldn't be worth living if there weren't obstacles to overcome. And while facing challenges can be incredibly frustrating, they often remind us of parts of our lives that are going right.

For example, we can be frustrated when we get into an argument with our significant other. But the fact that we can get into an argument with our significant other means we have someone who cares about us in the first place.

This is not to say we need to see the world through rose-tinted glasses. But it's just a reminder that nothing is wholly good or bad.

Reflect on a challenge you're facing. Does the fact that the challenge exists reveal something positive in your life?

The Breeze

Card effect: none printed on the title page.

The Breeze: Rising

Square Breathing

In moments of stress, our breath becomes quick and shallow. This rapid breathing is part of our fight-or-flight response, preparing us to either confront or escape a threat. While useful to our ancestors in facing a saber-toothed tiger, this response is less helpful when dealing with an upset boss over a missed deadline. In fact, losing control of our breathing makes us feel more anxious and often only makes the situation worse.

Try this simple practice next time you become stressed and need a moment to collect yourself. Close your eyes and picture a square in your mind whose lines are controlled by your breath.

Inhale: Breathe in slowly through your nose for a count of 4, and mentally trace the first side of a square.

Hold: Hold your breath for a count of 4, tracing the second side of the square.

Exhale: Breathe out slowly through your mouth for a count of 4, tracing the third side of the square.

Hold: Hold your breath again for a count of 4, tracing the fourth side of the square.

Repeat: Repeat this cycle for 3 minutes, or as long as needed.

The Breeze: Meridian

Belly Breathing

When your stress feels too overwhelming, it's helpful to remove yourself from the current situation and give your body a chance to calm down.

Breathing from your belly activates the body's relaxation response, reducing stress hormones and lowering your heart rate. It also improves oxygen flow, which helps you remain calm during stressful moments.

Take a moment today to try the following exercise:

Sit or lie down in a comfortable position. Close your eyes and let your hands relax next to your body.
Inhale deeply through your nose, emphasizing that the breath comes from within your belly rather than your chest.
Place your hands on your belly and feel your diaphragm rise and fall.
Exhale slowly through your mouth, feeling multiple parts of your body relax.
Continue this deep breathing for 5-10 minutes, focusing on the rise and fall of your belly.

The Breeze: Setting

Breathe with a Problem

When you're dealing with an unresolved problem, uncomfortable emotions rise up that add extra strain to your body and mind. You may feel yourself having trouble breathing, your thoughts may start racing, and you'll get that awful sinking feeling in your stomach.

Find a quiet spot today, close your eyes, and consider a challenge you're currently facing. As emotions surface, focus on your breathing by counting your breaths. Imagine your thoughts as leaves drifting down a stream, and let them pass without attachment. Name the emotions in your mind as they pass by: "there goes frustration, followed by anger, going down the stream."

After a minute or two of staying present with your breath, revisit your problem. Notice how it feels more manageable when your emotions no longer cloud your judgment.

This technique helps manage stress by creating space away from stressful thoughts. By focusing on your breath and letting your thoughts pass, you approach problems more calmly and clearly.

The Oak Tree

Card effect (title page): Flip 2 other spaces.

The Oak Tree: Rising

A-B-C

Too much stress overwhelms us. Because our brains can't handle two thoughts at once, when our thoughts start swirling, it's difficult to think about anything except those stressors. That's why when we feel really anxious, it's hard to think straight.

The bio-hack activity below re-engages parts of your brain that shut down due to stress and supports your ability to think clearly and feel in control again. Try it today when you feel anxious thoughts begin to take over your brain.

Choose a category of items or concepts (e.g. snacks, movies, celebrities, etc.).

In your head, name things that fall into that category in alphabetical order. For example, if the category is food, start with A ("Asparagus") before moving onto B ("Banana"), and so on.

See how many letters you can complete. Once you're done, notice how you've regained your ability to think clearly.

The Oak Tree: Meridian

Go To Your Peaceful Place

Your brain processes imagined experiences much like real ones, activating the same sensory and emotional areas. Visualizing a peaceful place can reset your mental state, and create a similar effect to actually being there.

When you're feeling stressed today, imagine yourself sitting in a place where you feel peaceful and happy. This can be your favorite coffee shop, the beach, or even at home.

Visualize all the details of your location. What sounds do you hear? What can you smell or taste? What is available to touch?

Notice your heart rate going down and your breaths becoming deeper. Once you feel calmer, return your attention back to the present, reenergized to take on what's next.

The Oak Tree: Setting

List Your Loved Ones

If you notice your thoughts begin to swirl today, refocus your attention on your loved ones.

Mentally list and picture the people in your life: friends, family, even pets. Now think about what they look like, their ages, favorite activities, and any other distinctive personality traits about them.

As you focus on this exercise, breathe deeply and stay mindful of your breath while thinking of your loved ones. Let your feelings of gratitude for each person settle within you, allowing their presence to bring a sense of calm and connection as you continue to breathe deeply.

Awareness

Card effect (title page): Look at the top 2 cards of the deck. Put them back on top in any order.

Awareness: Rising

Let Go of Snap Reactions

"We don't see things as they are, we see them as we are." - Anaïs Nin

Throughout the day, your mind is always labeling things as either "helping" or "hurting" you. These snap judgments significantly affect your mood, sometimes making it feel like the universe is working against you.

The truth is, most events in life aren't purely good or bad. They just happen. Today, make it a goal to notice the quick assumptions that come up in your mind. Instead of accepting them immediately, try describing the situation without judgment to experience things as they truly are.

For example, imagine you're stuck in traffic. Your quick assumption might be, "This is so frustrating, and it's ruining my day." Instead of accepting that thought, try describing the situation without judgment: "I'm in traffic, and it's going to take longer to get home." By removing the judgment, you can reduce stress and experience the moment more calmly.

Awareness: Meridian

Sit with an Urge

We often seek distractions to change how we feel, which is why it's so easy to overeat or spend hours mindlessly scrolling through social media. While these behaviors may provide temporary relief, we often feel worse afterward.

Today, notice when you have a sudden urge to distract yourself by eating, drinking, or reaching for your phone. What emotions triggered this urge? Instead of giving in right away, imagine the urge as a wave: it rises, peaks, and then eventually subsides.

Try waiting 1 minute, then 2 minutes, and then 5 minutes, as the wave comes down. During this time, ask yourself whether this behavior is something you truly want to act on, or if it's just a way to avoid facing how you're feeling. By waiting, you allow the urge to pass so you can make a more mindful choice.

Awareness: Setting

Open to Reality

Our unhappiness often comes from wanting reality to be different from how it is. Pay attention today to moments of annoyance or frustration. Ask yourself if you're upset because you wished things had gone another way.

For instance, if your friends cancel plans, think about whether you're disappointed because you were looking forward to spending time with them.

Instead of dwelling on how you had envisioned the evening, tell yourself that plans can be flexible. It's okay to feel frustrated, but try to accept the situation. Pay attention to how this shift in perspective affects you.

When you accept reality as it is, you'll feel calmer and more at peace. This mindset allows you to handle changes more smoothly and discover new ways to enjoy your time.

The Mirror

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The Mirror: Rising

Recognize Cognitive Distortions

Your brain shapes your daily experiences, but it doesn't always show you the world accurately. These thinking errors or "cognitive distortions" are often negative and can lead to stress. Review the list of common cognitive distortions below and see if you can catch yourself today twisting facts to form an inaccurate story:

"All or Nothing" Thinking: This happens when you view things in black-and-white terms, ignoring the gray areas (e.g. "If I don't get the job I applied for, I'll never find a good job.")
Overgeneralization: This occurs when you make broad conclusions based on a single event (e.g. "I had a bad date, so I must be a terrible person to go out with.")
Catastrophizing: This is when you imagine the worst possible outcome in a situation, often without evidence (e.g. "I didn't get invited to that party; everyone must be upset with me.")
Personalization: This occurs when you take events personally, even when they are out of your control (e.g. "My roommate is in a bad mood; it must be because of me.")
Mental Filtering: This is the tendency to ignore positive experiences and focus only on negative ones (e.g. you might receive multiple compliments on your presentation, but concentrate solely on the one person who seemed bored).

The Mirror: Meridian

Keep Your Thoughts In Check

Sometimes the best way to handle overwhelming thoughts is to give yourself the time and space to work through them.

Find a quiet space today and reflect on a situation that's been bothering you. Notice the thoughts that come up and gently explore the source of your stress or anxiety.

Try to observe your thoughts without getting swept up in them. When negative thoughts arise, remind yourself that your brain can sometimes make mistakes or misinterpret things. Your thoughts may not represent reality or facts.

For example, if you think, "I didn't get a reply to my message so my date must not like me," step back and recognize that this thought might not be true. There could be many reasons for the delay, and it doesn't necessarily reflect their feelings towards you.

The Mirror: Setting

Linking Emotions to Thoughts

"Your thoughts influence your feelings. Your feelings influence your actions. Your actions create the life that you live." - Teachings of Lao Tzu

Pay close attention to your emotional state today, especially when you experience strong feelings, whether positive or negative. When that happens, try to connect your thoughts with your emotions.

For example, did thinking "I will never succeed" make you feel frustrated, while thinking "I did a good job" create a sense of pride? Our thoughts significantly influence our feelings, so try to identify any recurring thought patterns you often experience.

The Tempest

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The Tempest: Rising

Linking Thoughts to Emotions

Your thoughts affect your feelings, but your feelings also strongly impact your thoughts.

Today, pay attention to your thoughts and notice how you feel when negative ones arise. Ask yourself if your feelings are influencing your thoughts, rather than the facts.

For example, after an interview you may feel anxious so you assume you "must have failed." But could the anxiety simply be a normal response to uncertainty rather than a sign of failure?

Gently remind yourself that your feelings are temporary and not always a true reflection of the actual situation.

The Tempest: Meridian

You're Not Alone

When we make a mistake, we often direct all the blame toward ourselves and forget that imperfections are a natural part of being human. Nobody is perfect, and many people around you are likely facing similar struggles.

Notice any self-criticism today and remember that you're not alone. Everyone has their own imperfections that they're working on.

Practicing self-compassion, recognizing that everyone, including yourself, makes mistakes, improves emotional resilience and reduces anxiety. How can viewing your experiences as part of the shared human condition help you feel more at ease?

The Tempest: Setting

Reexamine Past Worries

"Remember, you have survived 100% of your really bad days." - Unknown

Make a list of 3-5 times when you thought something would go horrendously wrong, but it turned out fine. For example, maybe your flight was delayed and you were worried you would miss your whole vacation, but the airline rebooked you and you arrived on time.

Writing these instances in a journal or on your phone can be helpful.

When we feel anxious, we often focus on the worst-case scenarios and forget the many times our worries didn't come true. The next time you find yourself fixating on a negative outcome, review your list to help shift your focus to additional possibilities.

The Guardian

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The Guardian: Rising

Worry Wisely

"Fear is an uninformed bully." - Dr. Silvi Guerra

Fear often exaggerates threats, creating unnecessary worries and distorting our perception. It can make us feel powerless, even when the fear isn't based on reality.

For example, you might feel anxious about an upcoming presentation, imagining you'll forget your lines or embarrass yourself. In reality, many of these worries are baseless, or the outcome is influenced by factors you can't fully predict.

Today, choose one specific worry to worry wisely about. Instead of dwelling on worst-case scenarios, try to channel your anxious energy into productive actions, such as practicing your presentation. This shift can help you approach the situation with more confidence and clarity.

The Guardian: Meridian

Focus on What You Can Fix

When you feel anxious about an uncertain event or outcome, remind yourself what is within your control and what is not.

To practice this, reflect on an event currently causing you mild stress or anxiety. Mentally list (or write down) 3 things you can control and 3 things you can't.

For example, if you're anxious about an upcoming performance review, you can prepare by reflecting on your achievements. However, you can't control whether you'll receive a promotion.

Direct your energy toward what you can influence and let go of efforts to control things beyond your reach.

The Guardian: Setting

Set Your Course on Effort

As you work on any projects today, whether personal or professional, challenge unproductive negative thoughts that arise. Telling yourself, "I have no idea what I'm doing," only discourages you. Instead, redirect your energy toward realistic thoughts based on what is within your control.

Try to focus on the effort you'll put into the project rather than the outcome. For example, say to yourself, "I'll do my best to tackle this project and address any problems as they come up."

Remember, facts over fear. Focus on what you can fix.

Sunlight

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Sunlight: Rising

From Worry to Wonder

When faced with uncertain outcomes, it's common for our minds to jump to the worst-case scenario.

Today, if you find yourself worrying about something going wrong, start by acknowledging your feelings without judgment. For example, say to yourself, "I'm feeling anxious about this situation." This helps you recognize your emotions without becoming overwhelmed.

Then shift your focus by asking yourself, "What if it turns out great?" This change in perspective moves you from "worry" to "wonder" by having you open up possibilities instead of fixating on negatives. You may notice you begin to approach challenges with a more balanced and hopeful mindset.

Sunlight: Meridian

Celebrate Your Successes

Reflect on the thoughts that arise when positive events happen in your life.

Do you celebrate your wins and give yourself credit, or do you attribute positive events to luck or external factors? Many people only wait to celebrate big successes and overlook the importance of acknowledging smaller milestones along the way.

For example, if you receive praise for a project at work, do you think, "I got lucky," or do you recognize the hard work you put into it?

Celebrating these smaller achievements helps maintain your motivation throughout the journey. Make a conscious effort to acknowledge your role in your successes. Recognize the effort you put in and take credit for the achievements you create.

Sunlight: Setting

Start Your Mornings with Positivity

Write down three things you like about yourself and truly believe. These can range from meaningful affirmations like "I am a kind person," to more lighthearted ones like "I make awesome banana bread."

Before you get out of bed tomorrow, take a moment to read what you wrote.

It's all too easy to start the day feeling stressed or weighed down by negativity. Notice how it feels to begin your day with uplifting energy instead. Do you feel more capable of handling the day's challenges?

Forgiveness

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Forgiveness: Rising

Be Your Own Friend

We often treat our friends with significantly more kindness than what we show ourselves.

If you make a mistake today, ask yourself how you would respond if a friend had made a similar mistake. Would you be harsh and critical? Or would you be understanding and forgiving?

Now compare that response to the way you usually talk to yourself. Notice how even your tone might change.

Practice viewing your own mistakes as if you were talking to a friend. See how this shift can lead to greater self-compassion and a kinder inner dialogue, helping you grow through mistakes with more ease.

Forgiveness: Meridian

Stop "Shoulding" Yourself

The way we talk to ourselves has a huge impact on how we feel. Today, pay attention to any "should" statements you make, like "I should be a better partner," "I should be a better friend," or "I should work harder."

Notice how your feelings change when you replace "should" with "I would like to." For example, instead of saying, "I should spend more time with my parents," try "I would like to spend more time with my parents."

Being kind to ourselves means paying attention to both what we say and how we say it.

Forgiveness: Setting

Flip the Script on Comparisons

If you frequently compare yourself to others, take a moment to reflect on the types of comparisons you make. Do your comparisons highlight your strengths and achievements? Or do they stir up feelings of envy and inadequacy?

Constantly focusing on others' successes can make your own accomplishments seem smaller. Today, try to shift that perspective. Next time you find yourself feeling inadequate in comparison with someone else, think of something you've achieved that others might admire or even envy.

The Coin

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The Coin: Rising

Practice Shades of Gray

The world is rarely all or nothing. That's why thinking in extremes, like "If I don't succeed at this, I'm a complete failure," is typically unhelpful. Most real-life situations are nuanced, so viewing them as black-and-white oversimplifies the complexity of our experiences. Shifting to a more balanced perspective allows for growth and understanding.

A helpful question to challenge all-or-nothing thinking is, "What's my third option?"

Today, practice viewing the world in shades of gray. When you find yourself in a situation that feels extreme or overwhelming, take a step back. Ask yourself if the situation is truly as dire as it seems, or if there's more complexity beneath the surface.

The Coin: Meridian

Worst Possible Scenarios

If you often find yourself imagining the worst-case scenario (e.g. "I missed a deadline, so I'm going to get fired"), try taking your thoughts one step further today. For example, if you did get fired, what would happen next? Would you never find another job? Or would you start job hunting, reach out to your network, and eventually find something new?

Instead of focusing on the initial fear, consider the realistic steps you would take if the worst actually happened. Often, you'll find that the outcome, while challenging, is manageable.

Stress comes more from feeling out of control than the actual result. By doing this thought experiment, you can see that even the worst-case scenarios aren't as catastrophic as they seem, and you'll be more equipped to face challenges with a calmer mindset.

The Coin: Setting

Stop "Mind Reading"

It's easy to assume others are judging us or talking behind our backs, thinking we're annoying or strange.

In truth, most people are too focused on their own lives to think much about others. Our worries about their opinions usually come from our own insecurities, not actual evidence.

When you catch yourself trying to guess what others are thinking, pause and ask, "Is there any solid proof for these assumptions?" If not, it's likely just a false narrative you're creating.

Focus on facts, not fears.

The Prism

Card effect (title page): Look at the top 2 cards of the deck. Put 1 back on top, and 1 on the bottom of the deck.

The Prism: Rising

Embrace the Challenge

Life rarely goes as planned. Unexpected events are both inevitable and necessary for growth. While you can't control the challenges that arise, you can control your attitude.

Today, instead of wasting energy wishing a problem would disappear, shift your mindset to view obstacles as chances to learn and improve.

Research shows that adopting a growth mindset, one where challenges are welcomed, is key to learning and developing resilience. Life will inevitably bring obstacles - you have the inner strength and support to overcome them.

The Prism: Meridian

Rethink Anxiety

Anxiety is often seen as a negative emotion. But in small amounts, anxiety can actually be helpful. It drives us to take action and helps us stay motivated. Anxiety only becomes problematic when it overwhelms us.

Today, try to connect with your emotions and view any anxiety as something to embrace. Channel that nervous energy into productive tasks, like preparing for a meeting or tackling a new challenge.

The Prism: Setting

How to be Happy

Do you ever catch yourself thinking, "I'll be happy when..."?

We often tie happiness to external factors like our job, relationship status, or health. While those attributes can influence our emotions, research in positive psychology shows that true happiness comes from within. People can find joy in tough circumstances and dissatisfaction even when things seem perfect.

To cultivate happiness from within, reflect on what's going well with your life. Regularly acknowledging what you're thankful for boosts well-being and shifts focus away from external pressures.

Today, list three things you appreciate about your life, no matter how small. Notice how it impacts your mood.

Grace

Card effect (title page): Flip all other spaces in this card's column.

Grace: Rising

Rethink and Reframe

When you're upset with someone, your perspective can become distorted and make harmless actions seem intentional or malicious. Next time you're upset with someone you care about, focus on the negative thoughts you're having. Then question them. Is there solid evidence for those thoughts or could the facts be seen differently? Could you label the behavior, not the individual, and consider a more balanced interpretation that better aligns with reality?

Imagine your roommate leaves dishes in the sink and you think, "They're so lazy and inconsiderate." Instead of labeling the person, focus on the action. Is there solid evidence that the action was intentional or could there might be another explanation? Maybe your roommate was rushing to class or had a busy day at work. Consider a more fair interpretation, like "They probably didn't have time to clean up yet."

Grace: Meridian

Pivot Your Perspective

It's easy to forget that the people you interact with, even those you don't like, are also humans with their own feelings, histories, and flaws.

Today, take a moment to reflect on someone you don't particularly enjoy spending time with. As you consider their traits that irk you, attempt to connect those traits to life experiences that may have shaped who they are. What aspects of their upbringing might explain their actions or beliefs? While you don't need to become close with the individual that came to mind, notice if your perspective shifts.

Grace: Setting

Heard, Held, Helped

During your next conversation with a loved one, especially in any that involve strong emotions, ask the other person what they need from the interaction: whether it's to feel heard, held, or helped.

Heard: They want to be listened to without advice, just validation and empathy.
Held: They seek emotional support and comfort, not solutions, just presence and understanding.
Helped: They're looking for practical advice or solutions to a problem.

By clarifying what your loved one needs, you can respond accordingly. This approach fosters better communication by clarifying expectations and creating space for understanding.

Unity

Card effect (title page): Flip this space.

Unity: Rising

True Self, Stronger Bonds

When you take the risk of sharing your true self, you create space for others to do the same. This gives you the opportunity to build deeper connections and foster your own personal growth.

Choose one conversation today where you intentionally show more of your authentic self. Share something personal, such as a challenge you're facing or a passion you're excited about, and observe how the other person responds.

If they open up, great. If not, that's also okay. Everyone moves at their own pace. Developing this skill enhances trust and strengthens relationships.

Unity: Meridian

Team Up for Success

Asking for help can be anxiety-inducing. It requires us to admit that we don't have all the answers. However, having just one person who supports us greatly increases our chances of reaching our goals.

Consider a goal you've been working toward and think about the type of support you need:

Coach: Holds you accountable by checking in on your progress. Meet weekly to share updates.
Cheerleader: Offers encouragement and builds your confidence. Start your week with a text from them filled with positive messages.
Companion: Listens when you're stuck and helps you work through challenges. Reach out when you need a sounding board.

Now, think of a person (or people) who could fill that role for you. If you've playing this game with a group, it could be another person in your group. Reach out to them to be part of your support team.

Unity: Setting

Talk It Out

It's easy to get stuck overthinking a problem and have it spin endlessly in your mind. When you feel stuck, remember that you're rarely alone in what you're facing.

Think of a problem you're struggling with and seek a second opinion from someone you trust or who has been in a similar situation. Even if their advice doesn't solve your dilemma, simply talking it through can help you process the issue and uncover new solutions.

The Staircase

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The Staircase: Rising

Take One Small Step

If you're like most people, you probably have a list of tasks you've been avoiding.

Today, pick one task and take the first small step towards completing it. Make that step simple. For example, if it's cleaning the bathroom, start by gathering the cleaning supplies. Once done, plan to tackle the next step tomorrow.

If you feel a burst of energy, keep going. But even if you don't, aim to complete one small step each day until the task is done.

The Staircase: Meridian

Act Now or Never

We often wait for the "right" moment to start tasks, when the motivation, mindset, or conditions feel perfect. However, waiting for the ideal circumstances can hold us back indefinitely as they rarely align perfectly. Taking action, even when the timing isn't perfect, helps us build momentum and create progress.

Think of something you've been putting off, like going on a trip, writing a book, job hunting, or starting to date.

Commit yourself to taking the first step today. You may find that you feel empowered to keep going. Starting, no matter how small, moves you forward and makes the task seem more manageable.

The Staircase: Setting

Accountabilibuddies

Think of an activity you've been putting off, like starting to exercise. Today, make a plan to tackle that activity and schedule it in your calendar. Then share your plan with someone you trust. Ask them to check in afterwards to help hold you accountable.

If you're playing this game with companions, you can hold each other accountable.

The simple act of sharing your intentions significantly increases the likelihood you'll follow through on your commitments.

The Arrow

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The Arrow: Rising

Perfection Paralysis

Holding ourselves to too high of a standard can paralyze us. When we focus too much on achieving perfection, we don't complete anything.

Today, try to reduce perfectionism. Use the 80/20 principle which states that the first 20% of your effort generally creates 80% of the results (and additional effort often leads to only minor improvements).

For example, if you're writing a report, aim to get the core message across clearly instead of obsessing over every small detail. This can save time for other important tasks. Keep this principle in mind to minimize unnecessary work and to free up time in your day.

The Arrow: Meridian

Eliminate Friction

Monitor where you spend your time today, especially as it relates to repetitive tasks or chores.

Are there any opportunities to batch work together or find areas of efficiency? For example, could it make sense to prepare meals at the beginning of each week rather than spend time each day cooking? Or are there sources of frustration that you run into repeatedly, like an overstuffed drawer or disorganized closet? Set aside time to fix the problem.

By being more aware of where our time goes, even when the time commitment is small, we can find ways to reinvest our time into more meaningful activities and relationships.

The Arrow: Setting

Workspace that Works

If you're struggling to start a project, ask yourself whether your workspace is holding you back.

Take a fresh look at your work environment. Is it easy to get started, or do obstacles like clutter and tangled cords make it harder? Is the space free from distractions, or are things like phone notifications and open browser windows pulling your focus away?

Think of ways to improve your workspace to better support you mentally and physically. Consider simple changes like clearing your desk, turning off notifications, or organizing your tools to create a workspace that boosts your focus and productivity.

Joy

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Joy: Rising

Do Something Nice

"The smallest act of kindness is worth more than the greatest intention." - Kahlil Gibran

One of the best ways to boost your mood is by brightening someone else's day.

Think of someone important to you and find a small way to make their day better. It could be helping them with a chore, buying them flowers, or cooking them dinner.

Observe their reaction and notice how it affects your own mood afterward.

Joy: Meridian

Pay a Compliment

Have you ever received a compliment that stuck with you? Our words cost us nothing yet they can have a profound impact on others.

Today, pay attention to the people around you. When the moment feels right, offer a genuine compliment for something that often goes unnoticed. This could be to a friend, colleague, or even a stranger.

Consider using these compliments: "I always learn something from you," "Your passion is contagious," "I admire your determination" and "Your smile brightens the room."

Remember, it's not about finding the perfect words. What matters is that the compliment is sincere and reflects your true feelings.

Joy: Setting

Maintain Your Relationships

One of the biggest influences on our mental health is our relationships with others.

Think about the important people in your life. This can be the people you talk to every day as well as the people you may have recently fallen out of touch with.

Reach out to one person on your list and make a plan to get together soon. If they live farther away, schedule a phone call instead.

The Baker

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The Baker: Rising

Take Breaks

Review your schedule today and make a conscious effort to include breaks between your work tasks. Studies show that taking breaks can significantly boost productivity and creativity by allowing your brain to recharge.

For example, if you're tackling different chores, try scheduling a 10-minute break after each one. If you're working at a job, consider taking a 30-minute break when you get home to decompress. These breaks help prevent burnout and improve focus for when you return to your tasks.

Avoid the temptation to cut breaks short or do work during this time. Use a timer or app if you need help to stick to your schedule.

Throughout the day, pay attention to any positive effects from adopting this balanced approach to work and rest. You may find that taking breaks enhances your overall productivity and well-being.

The Baker: Meridian

Add Fun Activities

We often get so caught up in our obligations that we forget to make time for activities we genuinely enjoy.

Create a list of hobbies and interests that bring you joy. Here are some examples:

Reading your favorite book
Gardening or taking care of houseplants
Visiting a local museum or art gallery
Playing team sports with friends
Exploring nature through hiking or biking
Crafting or working on DIY projects
Cooking or baking a new recipe
Playing a musical instrument, listening to music, or dancing

Take a look at your calendar for this week and plan one activity for each day. When you engage in these activities, focus solely on enjoying the experience without worrying about specific goals or expectations.

Notice how you feel after you finish each activity. Do you feel more energized?

The Baker: Setting

Go Play

As we grow older, it's easy to lose our sense of playfulness as the weight of responsibilities makes the world feel overly serious.

However, engaging in playful activities is essential for our well-being. People who incorporate play into their lives experience improved mental health, greater resilience, and enhanced social connections.

Today, take a moment to set an intention to embrace playfulness. Look for opportunities to have fun, find joy, and indulge in silliness.

For example, you could:

Host a game night with friends or family
Paint, draw, or engage in arts and crafts
Plan a fun outing, like mini-golf or an escape room
Dance to your favorite songs at home
Try something new, such as a trampoline park

By prioritizing these playful moments, you enhance your overall well-being and bring a refreshing sense of joy to your everyday life.

The Dancers

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The Dancers: Rising

Move in a Different Way

When our bodies feel good, we feel good.

Set an intention to be physically active today. If you're already active, try a different form of exercise than usual. For example, if you typically go for a run in the morning, consider doing yoga instead.

Fully engage in the activity and pay attention to how your body feels. Notice how different muscles respond and explore parts of your body that you might not have noticed before. This awareness can enhance your physical experience and contribute to your overall sense of well-being.

The Dancers: Meridian

Your Posture

Believe it or not, good posture can boost your energy levels, enhance your mood, and increase your confidence. It also makes it easier to engage with your surroundings and stay motivated. Make it a goal to stand and sit with good posture today.

Keep your head aligned over your shoulders and hips, relax your shoulders down without slouching, and distribute your weight evenly across both sides of your body.

Aim to carry this good posture throughout the day. If you catch yourself slouching, gently correct your posture and refocus on your tasks. Reflect on how your physical presence affects your interaction with your surroundings.

The Dancers: Setting

Take a Break from Technology

How much of your day do you spend looking at a screen? Do you find yourself reaching for your phone whenever your attention wanders? While technology offers many benefits, excessive use pulls our minds away from the present moment. Research shows that reducing screen time improves our focus, mental health, and relationships.

Today, review your schedule and choose one activity where you'll leave your phone behind. This could be a run, a meal, or even a conversation. Just turn your phone off or put it in another room.

By consciously reducing technology usage, you are cultivating a greater sense of presence, both with yourself and those around you. Remember, technology is a tool to enhance our lives, not something to be dependent on.

Lunar Cycle

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Lunar Cycle: Rising

SMART Goals

Think of a goal you want to reach. Can you make it more specific and actionable? The SMART goals framework helps turn vague goals into clear, actionable ones. For example, instead of saying, "I want to cook more," you can say, "I want to prepare my lunches for the week every Sunday night."

Here's how to apply the SMART framework:

Specific: Is your goal clear? (What will you accomplish? What actions will you take?) Example: "I will cook three healthy meals each week."
Measurable: How will you track progress? (What will you use to measure success?) Example: "I'll keep a log of meals I prepare."
Actionable: Is the goal achievable? (Do you have the skills and resources?) Example: "I have the recipes, ingredients, and cooking supplies I need."
Relevant: Does it align with your larger goals? (Why is this important to you?) Example: "Cooking more supports my goal of eating healthier."
Time-bound: What's the deadline? (When will you achieve this goal?) Example: "I'll start this Sunday and continue for the next month."

Turning your goal into a SMART goal not only clarifies your intention, but also increases motivation by making the path forward more achievable.

Lunar Cycle: Meridian

Map Your Day

Pay attention to how you spend your day today. If helpful, grab a notebook and write down the hours from when you wake up to when you go to sleep (e.g. 8 AM, 9 AM, 10 AM...9 PM, 10 PM, 11 PM).

Throughout the day, jot down what you're doing each hour, including details about the activities, people you're with, and your location.

At the end of the day, review your notes and reflect on your activities. Do the areas where you spend your time align with your priorities? Are there opportunities to balance important tasks with activities that bring you joy?

This practice of self-awareness can enhance your productivity and motivation. By understanding how you allocate your time, you can make more informed choices that lead to greater fulfillment.

Lunar Cycle: Setting

Write Down Your Priorities

When we feel directionless, it's often because there is a misalignment between where we spend our time and how we would like to spend our time.

Today, find a quiet and comfortable space to reflect on the major areas of your life: relationships, work, hobbies, spirituality, etc. Are there any areas you wish you could spend more time in?

For example:

"I want to invest in connecting with friends."
"I want to spend more time exercising."
"I want to find more time to cook."
"I want to do more with my significant other."

Review your upcoming schedule for the week. See if you can make one adjustment that better aligns with the important areas in your life that you identified.

The Shadow

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The Shadow: Rising

Live Without Regrets

A powerful question to consider is how you would live differently if you knew your time was limited.

Would you embrace life more fully or would you have regrets? Common regrets include worrying too much about others' opinions or not investing enough in important relationships.

Since we can never be certain about the future, set a goal today to take one step towards living a life without regret. You may find that this activity will boost your motivation, enhance your sense of purpose, and encourage you to explore deeper connections with those around you.

The Shadow: Meridian

Face Your Fears

"Courage is resistance to fear, mastery of fear—not absence of fear." - Mark Twain

We often believe we need to conquer fear before taking action. The best-kept secret about facing our fears is that to overcome them, we often have to do it scared. To grow in courage, we need to take small, purposeful steps toward what we fear.

Remember, "bravery comes after slaying the dragon."

Today, take a moment to reflect on how fear may have influenced your decisions in the past, whether in your career, relationships, or the activities you choose to engage in.

Identify one small and actionable step you can take today to confront one of those fears. Choose something that feels challenging yet achievable. For instance, if you have a fear of public speaking, you might set a goal to ask a question during a meeting.

Remember, the aim is not to eliminate fear, but to develop the courage to face it.

The Shadow: Setting

Overcoming Social Anxiety

Do you ever feel nervous or self-conscious in social situations, like attending a gathering, speaking up in a group, or sharing your opinion? This fear of being judged or embarrassed is known as social anxiety. It's common, but it can still hold us back from living fully.

Reflect on how social anxiety might have affected you in the past. Then consider one small step to challenge yourself today. For example, research suggests that starting with a simple, positive interaction, like smiling at someone or saying "hi," can help reduce anxiety and build confidence.

Try this:

Start Small: Choose a familiar setting, like a class or café.
Set a Goal: Greet at least one person with a smile or a brief comment.
Reflect: Notice how the interaction felt and what you learned.

These small steps help you build confidence over time. If it feels overwhelming, reach out to someone you trust for support.

The Compass

Card effect: none printed on the title page.

The Compass: Rising

Brainstorm Solutions

When you feel overwhelmed with problems, it can feel paralyzing. One way to regain control is to list out all the issues weighing on you. Then, separate them into two categories: those you can control and those you can't.

Focusing on what you can control helps you use your energy effectively and prevents you from feeling stuck.

Here's how to get started:

List Your Problems: Write down everything that's been causing you stress or anxiety.
Sort Them: Divide your list into two columns, "In My Control" and "Out of My Control."
Brainstorm Solutions: For the items under "In My Control," brainstorm at least five ideas to address each one.
Choose an Action: Pick one solution you can start on today. Outline the steps needed to move forward.
Take the First Step: Begin today with one small action and set deadlines for the remaining steps.

This approach allows you to focus on actionable solutions and let go of what's beyond your reach.

The Compass: Meridian

Picture, Plan, Perform

When you're facing an anxiety-inducing situation, planning ahead makes a big difference.

Think about an upcoming event causing you stress. It could be a big presentation, job interview, or social gathering. Visualize yourself in that scenario and list out your specific fears and worries. Then create a calming phrase to repeat, such as "I am prepared for this" or "I can handle it."

This technique, known as imagined exposure, allows you to face your fears in a safe space. By mentally rehearsing, you help your brain get used to the situation, reducing anxiety and building confidence when the moment actually arrives.

For example:

Class Presentation: Imagine yourself presenting, feel the nerves, and say, "I know my material, I can do this."
Job Interview: Picture the interview setting and repeat, "I'm prepared, and I'm capable."
Social Gathering: Envision walking into the party and think, "It's okay to feel nervous; I'm here to enjoy myself."

The Compass: Setting

Meet Your Future Best Self

Imagine you are living your best possible life five years from now. You've achieved your goals and are thriving in every area. Don't hold back. This is the time to dream big.

Consider the following:

Relationships: Who are the important people in your life? What are your relationships like?
Career: What have you accomplished in your work? What does your ideal job look like?
Personal Growth: How do you spend your time? What skills or hobbies have you developed?

Write down a detailed description of this future self, focusing on your successes and positive changes. This "Best Possible Selves" technique should help give you a clearer sense of purpose.

After visualizing, take one small action today that brings you closer to becoming your best self. By actively working towards this ideal future, you boost your motivation and make your goals feel more achievable.

The Trumpeter

Card effect (title page): Flip all spaces in this card's row and column, including this one.

Editor's note: the three entries below follow The Trumpeter's title page (p. 128) in the book and are printed under a running header reading "LUNAR CYCLE" (pp. 129-131). The header is transcribed as printed; the entries belong to The Trumpeter's section by position. The Lunar Cycle entries are on pp. 116-119.

The Trumpeter: Rising (printed header: "Lunar Cycle, Rising")

Joy in a Snapshot

When things feel difficult, it's not always easy to find hope in the moment. That's why it's helpful to have tools ready to boost your energy and mood.

Look through the photos on your phone and find a few that bring you joy. They can be photos of positive childhood memories or pictures of people you care about. Create a photo album with these images or even consider printing them out.

When you face challenges or your emotions feel low, revisit these pictures to reconnect with the positive emotions they bring. Let the pictures remind you of the good moments in your life. This simple practice can uplift your mood and provide comfort during tough times.

The Trumpeter: Meridian (printed header: "Lunar Cycle, Meridian")

Self-Compassion

Today, take a few moments to show kindness to yourself. Find a quiet space where you won't be disturbed.

Think of three positive wishes for yourself, starting with "May I..." For example, "May I be patient with myself," "May I find peace," or "May I allow myself to rest."

Close your eyes, take a few deep breaths, and slowly repeat these wishes. Pay attention to how it feels to offer yourself this kindness and care. Small acts of self-compassion can help us feel more grounded and supported, even during challenging times.

The Trumpeter: Setting (printed header: "Lunar Cycle, Setting")

Words to Live By

It's easy to feel overwhelmed by the negativity in the news, and it's easy to forget that there's still a lot of good in the world.

Today, take a few minutes to find inspirational quotes from public figures, books, music, websites, or movies. Choose quotes that resonate with different areas of your life, like perseverance, kindness, or gratitude.

Write them down or save them on your phone. You can also put them on sticky notes around your home.

Tomorrow morning, start your day by reading a few of these quotes. Let them serve as a positive boost to help you stay motivated and uplifted throughout the day.