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`Body-Based Healing Practices Catalog`

What This Document Is

This is the master planning and editorial index for all Small Safe Samples published on FindingWellBeing.org.

Small Safe Samples are short, body-based, low-commitment experiences that visitors can try without obligation. They are not therapy. They are not full practices. They are the first safe contact between a visitor’s nervous system and the possibility of change.

Every sample in this library:

Lives in Portal 3 as its own article
Is tagged across six mandatory dimensions before publication
Is linked to from Domain Portals (2, 4, 5) as contextually appropriate, and from Portal 1 via the Practical Healing Path
Is never published without all six tags complete

The Six Mandatory Tags

Every sample must be tagged across all six dimensions before it is published. These tags are not optional metadata. They are part of the article itself and the primary safety architecture for this content.

Tag	Purpose
Primary State	What nervous system state is this designed to help with?
When NOT to Use	The safety protocol — explicit contraindications
Body System	Which part of the body or system does this work through?
Time Required	How long does this take?
Context	Where can this be done?
Energy Direction	Does this settle, activate, discharge, orient, reveal, or balance?

Primary State — Permitted Values

Value	Plain Language Description
`Too Activated`	Racing thoughts, heart pounding, can’t slow down, panic, anxiety
`Too Shut Down`	Numb, heavy, flat, no energy, disconnected, can’t feel anything
`Angry / Flooded`	Rage, irritability, impulse to act, explosive feeling
`Dissociated / Unreal`	Foggy, not quite here, watching yourself from outside
`Generally Unsettled`	Not in crisis but not okay — low-grade unease
`Low Mood`	Depressed, sad, heavy, no motivation — distinct from Too Shut Down

A sample may carry more than one Primary State value. It should never carry all five — if it claims to work for everything, it is not specific enough to be useful.

When NOT to Use — Permitted Values

Value	Meaning
`Not when flooded`	Requires enough cognitive capacity to follow a simple instruction
`Not when shut down`	Requires some energy — deep shutdown makes this feel impossible and may increase shame
`Not when dissociated`	Some interoceptive practices can deepen dissociation rather than resolve it
`Not with breathing difficulties`	Contraindicated for respiratory conditions
`Not in public`	Requires privacy or space
`Not with cardiovascular conditions`	Contraindicated for heart conditions — activating practices only
`Not when pregnant`	Contraindicated for activating breath practices
`Proceed carefully — trauma history`	Can be activating for trauma survivors even when presented as gentle

Body System — Permitted Values

Time Required — Permitted Values

Under 1 minute | 1 to 3 minutes | 3 to 10 minutes | 10 minutes or more

Context — Permitted Values

Energy Direction — Permitted Values

Value	Meaning
`Settling`	Designed to lower activation — calming, slowing, grounding
`Activating`	Designed to raise energy — upregulating a shutdown system
`Discharging`	Designed to move something through — anger, activation, excess energy
`Orienting`	Designed to bring attention back to present moment and environment
`Revealing`	Designed to surface internal patterns — self-criticism, frustration, loss of focus — so they can be seen clearly. The response IS the practice.
`Balancing`	Designed to sharpen alertness without speeding up or slowing down — moves toward optimal regulated clarity

Cross-Listing Rule

A practice may appear in multiple Bridge Article pull lists when it genuinely works through more than one mechanism. Primary group assignment in the master list remains single. Cross-listing is noted in the master list entry.

Status Values

Status	Meaning
`PLANNED`	Identified and tagged — article not yet written
`WRITTEN`	Article written — not yet imported to WordPress
`LIVE`	Published in Portal 3

Group Structure and Prefixes

Prefix	Group Name
BR	Breath
SN	Sensation
GM	Gentle Movement
VM	Vigorous Movement
AR	Aerobic
BL	Balancing
GR	Grounding and Orienting
SV	Sound and Vibration
EX	Expression
IN	Interoception
ET	Exteroception
CN	Connection
RS	Rest and Stillness
PH	Play and Humor
CR	Creativity
DR	Drama and Role Play
BD	Bibliotherapy and Dialogue
NS	Nutrition and Supplementation
NE	Nature and Environment
SM	Spiritual and Meaning-Making
RT	Routine and Structure
TF	Therapeutic Frameworks
FN	Film and Narrative
CP	Compound Practices

The Master List

How to Read This Table

Sample Name — working title for planning purposes (may differ from final article title)
Primary State — nervous system state(s) this addresses
Energy Direction — settling / activating / discharging / orienting / revealing / balancing
Body System — which system it works through
Time — approximate duration
Context — where it can be done
When NOT to Use — contraindications (abbreviated)
Cross-List — other pull lists this entry appears in
Status — PLANNED / WRITTEN / LIVE
Portal 3 Link — URL once published (empty until LIVE)

BR — Breath

#	Sample Name	Primary State	Energy Direction	Body System	Time	Context	When NOT to Use	Cross-List	Status	Portal 3 Link
BR-01	Extended Exhale (4 in, 6 out)	Too Activated, Generally Unsettled	Settling	Breath	Under 1 min	Anywhere — seated or standing	Not with breathing difficulties	—	PLANNED	—
BR-03	Bee’s Breath (Bhramari)	Too Activated, Generally Unsettled	Settling	Breath, Sound / Vibration	1 to 3 min	Requires privacy	Not with breathing difficulties, Not in public	SV	PLANNED	—
BR-04	Psychological Sigh (double inhale, long exhale)	Too Activated	Settling	Breath	Under 1 min	Anywhere — seated or standing	Not with breathing difficulties	—	PLANNED	—
BR-06	Breath Counting (exhales 1 to 10)	Too Activated, Generally Unsettled	Settling	Breath	1 to 3 min	Anywhere — seated	Not when flooded	—	PLANNED	—
BR-09	Kapalabhati	Too Shut Down, Generally Unsettled	Activating	Breath	3 to 10 min	Requires privacy	Not with breathing difficulties, Not when flooded, Not with cardiovascular conditions, Not when pregnant	—	PLANNED	—
BR-10	Breath Counting While Watching a Clock	Generally Unsettled, Too Activated	Revealing	Breath, Interoception	1 to 3 min	Anywhere — seated, Requires equipment or props	Not when flooded	—	PLANNED	—
BR-11	Box Breathing	Too Activated, Generally Unsettled	Settling	Breath	1 to 3 min	Anywhere — seated or standing	Not with breathing difficulties	—	PLANNED	—
BR-12	Resonance Breathing	Too Activated, Generally Unsettled	Settling	Breath	1 to 3 min	Anywhere — seated or standing	Not with breathing difficulties	—	PLANNED	—
BR-13	Bhastrika	Too Shut Down, Generally Unsettled	Activating	Breath	3 to 10 min	Requires privacy	Not with breathing difficulties, Not when flooded, Not with cardiovascular conditions, Not when pregnant	—	PLANNED	—
BR-14	Stimulating Sighs	Too Shut Down, Generally Unsettled	Activating	Breath	Under 1 min	Anywhere — seated or standing	Not with breathing difficulties	—	PLANNED	—

Note: BR-02 (Exhales Longer Than Inhales), BR-05 (4-7-8 Breath), BR-07 (Noticing Breath Without Changing It — flagged for RS), and BR-08 (One Slow Breath — Hand on Chest) dropped this session. See Version History.

SN — Sensation

#	Sample Name	Primary State	Energy Direction	Body System	Time	Context	When NOT to Use	Cross-List	Status	Portal 3 Link
SN-01	Cold Water on Wrists or Hands	Too Activated, Angry / Flooded	Settling, Discharging	Temperature / Sensation	Under 1 min	Requires equipment or props	—	—	PLANNED	—
SN-02	Plastic Bag with Ice — Temples and Neck	Too Activated, Angry / Flooded	Settling, Discharging	Temperature / Sensation	Under 1 min	Requires equipment or props	—	—	PLANNED	—
SN-03	Holding Something Warm — Mug, Both Hands	Too Shut Down, Generally Unsettled	Settling	Temperature / Sensation	1 to 3 min	Requires equipment or props	—	—	PLANNED	—
SN-04	Cold Shower Ending	Too Activated, Too Shut Down, Dissociated / Unreal, Low Mood, Angry / Flooded	Settling, Discharging	Temperature / Sensation	Under 1 min	Requires equipment or props	—	—	PLANNED	—

GM — Gentle Movement

#	Sample Name	Primary State	Energy Direction	Body System	Time	Context	When NOT to Use	Cross-List	Status	Portal 3 Link
GM-01	Slow Shoulder Rolls	Too Activated, Generally Unsettled	Settling, Discharging	Movement — Gentle	Under 1 min	Anywhere — seated or standing	—	—	PLANNED	—
GM-02	Gentle Neck Side-Stretch	Too Activated, Generally Unsettled	Settling	Movement — Gentle	1 to 3 min	Anywhere — seated or standing	—	—	PLANNED	—
GM-03	Shaking Hands Loosely at Wrists	Too Activated, Angry / Flooded	Discharging	Movement — Gentle	Under 1 min	Anywhere — standing	—	—	PLANNED	—
GM-04	Deliberate Yawn	Too Activated, Generally Unsettled	Settling	Movement — Gentle	Under 1 min	Anywhere	—	—	PLANNED	—
GM-05	Slow Spinal Stretch — Head Drop Forward	Too Activated, Generally Unsettled	Settling	Movement — Gentle	1 to 3 min	Anywhere — seated	—	—	PLANNED	—
GM-06	Gentle Swaying Side to Side	Too Activated, Too Shut Down, Generally Unsettled	Settling, Activating	Movement — Gentle	1 to 3 min	Anywhere — standing	—	—	PLANNED	—
GM-07	Rocking — One Step Forward and Back	Too Activated, Too Shut Down	Settling, Activating	Movement — Gentle	1 to 3 min	Requires movement space	—	—	PLANNED	—

Note: GM-08 (Toe Standing — Arms Raised, Palms Together) moved to BL-03 this session.
Note: GM-09 and GM-10 moved to VM group this session.
Note: BR-03 Bee’s Breath and BL-03 Toe Standing cross-listed in GM pull list.

VM — Vigorous Movement

#	Sample Name	Primary State	Energy Direction	Body System	Time	Context	When NOT to Use	Cross-List	Status	Portal 3 Link
VM-01	Pushing Firmly Against a Wall	Angry / Flooded	Discharging	Movement — Vigorous	Under 1 min	Anywhere — standing	Not with shoulder or upper body injuries	—	LIVE	`/article/p1/practical-healing/vm-01/pushing-firmly-against-a-wall/`
VM-02	Vigorous Stomping	Angry / Flooded, Too Activated	Discharging	Movement — Vigorous	Under 1 min	Anywhere — standing, Requires movement space	Not with lower body or joint difficulties	—	PLANNED	—

Note: VM-01 and VM-02 moved from GM group this session. Recoded from GM-09 and GM-10.

AR — Aerobic

#	Sample Name	Primary State	Energy Direction	Body System	Time	Context	When NOT to Use	Cross-List	Status	Portal 3 Link
AR-01	Dancing to Favourite Music	Too Shut Down, Angry / Flooded	Activating, Discharging	Movement — Aerobic, Sound / Vibration	3 to 10 min	Requires privacy, Requires movement space	Not when dissociated	—	PLANNED	—
AR-02	Bicycling — Attention on Legs and Pedalling	Too Shut Down, Generally Unsettled	Activating	Movement — Aerobic, Interoception	10 minutes or more	Requires equipment or props, Outdoors preferred	—	—	PLANNED	—
AR-03	Swimming — Attention on Hands Through Water	Too Shut Down, Too Activated	Activating, Settling	Movement — Aerobic, Interoception	10 minutes or more	Requires equipment or props	—	—	PLANNED	—
AR-04	Aerobic Machine — Breath and Exertion	Too Shut Down, Generally Unsettled	Activating	Movement — Aerobic, Breath	10 minutes or more	Requires equipment or props	—	—	PLANNED	—
AR-05	Jogging — Steady Pace with Breath Awareness	Too Shut Down, Angry / Flooded	Activating, Discharging	Movement — Aerobic, Breath	10 minutes or more	Requires movement space, Outdoors preferred	—	—	PLANNED	—
AR-06	Fast Walking — 10 Minutes at Maximum Pace	Low Mood, Too Shut Down	Activating	Movement — Aerobic, Interoception	10 minutes or more	Requires movement space	Not with mobility difficulties	—	PLANNED	—
AR-07	Jumping Jacks or Rapid Body Movement	Dissociated / Unreal, Too Shut Down, Low Mood, Angry / Flooded	Activating, Discharging	Movement — Aerobic	Under 1 min	Requires movement space	Not with mobility or cardiovascular difficulties	—	PLANNED	—
AR-08	Jogging in Place	Too Shut Down, Generally Unsettled	Activating	Movement — Aerobic	3 to 10 min	Requires movement space	Not with mobility or cardiovascular difficulties	—	PLANNED	—
AR-09	High Stepping in Place	Too Shut Down, Angry / Flooded	Activating, Discharging	Movement — Aerobic	3 to 10 min	Requires movement space	Not with mobility or cardiovascular difficulties	—	PLANNED	—
AR-10	3-Minute Dance Break	Too Shut Down, Angry / Flooded, Generally Unsettled	Activating, Discharging	Movement — Aerobic, Sound / Vibration	3 to 10 min	Requires privacy, Requires movement space	Not when dissociated	—	PLANNED	—

BL — Balancing

#	Sample Name	Primary State	Energy Direction	Body System	Time	Context	When NOT to Use	Cross-List	Status	Portal 3 Link
BL-01	Alternate Nostril Breathing (Nadi Shodhana)	Generally Unsettled, Too Activated, Too Shut Down	Balancing	Breath	3 to 10 min	Anywhere — seated	Not with breathing difficulties	BR	PLANNED	—
BL-02	Equal Breathing	Generally Unsettled, Too Activated, Too Shut Down	Balancing	Breath	1 to 3 min	Anywhere — seated or standing	Not with breathing difficulties	BR	PLANNED	—
BL-03	Toe Standing — Arms Raised, Palms Together (Urdhva Hastasana)	Too Activated, Generally Unsettled	Balancing	Movement — Gentle, Interoception	Under 1 min	Anywhere — standing	Not with balance difficulties	GM	PLANNED	—
BL-04	Mountain Pose (Tadasana)	Generally Unsettled, Too Activated	Balancing	Movement — Gentle, Interoception	1 to 3 min	Anywhere — standing	—	GM	PLANNED	—
BL-05	Bridge Pose (Setu Bandhasana)	Generally Unsettled, Too Activated, Too Shut Down	Balancing	Movement — Gentle, Interoception	1 to 3 min	Requires movement space	—	GM	PLANNED	—

GR — Grounding and Orienting

#	Sample Name	Primary State	Energy Direction	Body System	Time	Context	When NOT to Use	Cross-List	Status	Portal 3 Link
GR-01	Feet on the Floor — Noticing Contact and Weight	Too Activated, Dissociated / Unreal, Generally Unsettled	Orienting	Interoception	Under 1 min	Anywhere — seated or standing	—	—	PLANNED	—
GR-02	5-4-3-2-1 Sensory Grounding	Too Activated, Dissociated / Unreal	Orienting	Vision / Orienting	1 to 3 min	Anywhere — seated or standing	Not when shut down	—	PLANNED	—
GR-03	Noticing Weight of Body in Chair	Too Activated, Generally Unsettled	Settling	Interoception	Under 1 min	Anywhere — seated	—	—	PLANNED	—
GR-04	Slow Deliberate Walking — Noticing Each Footfall	Too Activated, Generally Unsettled	Orienting	Movement — Gentle, Interoception	3 to 10 min	Requires movement space	—	—	PLANNED	—
GR-05	Orienting — Slowly Scanning the Room	Too Activated, Dissociated / Unreal	Orienting	Vision / Orienting	Under 1 min	Anywhere — seated or standing	—	—	PLANNED	—
GR-06	One Object — Looking for 30 Seconds	Too Activated, Dissociated / Unreal, Generally Unsettled	Orienting	Vision / Orienting	Under 1 min	Anywhere — seated or standing	—	—	PLANNED	—
GR-07	Slow Walking in Nature with Sensory Observation	Too Activated, Generally Unsettled, Low Mood	Settling, Orienting	Movement — Gentle, Vision / Orienting	10 minutes or more	Requires movement space, Outdoors preferred	—	—	PLANNED	—

SV — Sound and Vibration

#	Sample Name	Primary State	Energy Direction	Body System	Time	Context	When NOT to Use	Cross-List	Status	Portal 3 Link
SV-01	Humming a Single Note	Too Activated, Generally Unsettled	Settling	Sound / Vibration, Breath	Under 1 min	Requires privacy	Not in public	—	PLANNED	—
SV-02	Audible Sigh — Long Slow Exhale with Sound	Too Activated, Angry / Flooded	Settling, Discharging	Sound / Vibration, Breath	Under 1 min	Requires privacy	Not in public	—	PLANNED	—
SV-03	Singing	Too Shut Down, Generally Unsettled	Activating	Sound / Vibration, Breath	3 to 10 min	Requires privacy	Not in public	—	PLANNED	—
SV-04	Listening to Ambient Sound Without Labelling	Too Activated, Dissociated / Unreal	Orienting	Sound / Vibration, Vision / Orienting	1 to 3 min	Anywhere — seated or standing	—	—	PLANNED	—
SV-05	Swaying to Music	Too Shut Down, Too Activated, Generally Unsettled	Settling, Activating	Movement — Gentle, Sound / Vibration	3 to 10 min	Requires privacy	Not when dissociated	—	PLANNED	—
SV-06	Swaying to a Happy Song — Beginning to End	Too Shut Down, Generally Unsettled, Low Mood	Settling, Activating	Movement — Gentle, Sound / Vibration	3 to 10 min	Requires privacy	Not when dissociated	—	PLANNED	—
SV-07	Chanting OM	Too Activated, Generally Unsettled	Settling	Sound / Vibration, Breath	1 to 3 min	Requires privacy	Not in public	—	PLANNED	—
SV-08	Bee’s Breath — Bhramari	Too Activated, Generally Unsettled	Settling	Sound / Vibration, Breath	3 to 10 min	Requires privacy	Not in public / Not with breathing difficulties / Proceed carefully — trauma history	BR	LIVE	`/article/p1/practical-healing/sv-08/bees-breath-bhramari/`

Note: BR-03 Bee’s Breath cross-listed in SV pull list.

EX — Expression

#	Sample Name	Primary State	Energy Direction	Body System	Time	Context	When NOT to Use	Cross-List	Status	Portal 3 Link
EX-01	Speaking One True Sentence Out Loud	Generally Unsettled, Too Shut Down	Orienting	Expression	Under 1 min	Requires privacy	—	—	PLANNED	—
EX-02	Writing One Sentence — What Am I Noticing?	Generally Unsettled, Too Activated	Orienting	Expression	Under 1 min	Anywhere — seated	Requires equipment or props	—	PLANNED	—
EX-03	Pennebaker Expressive Writing	Generally Unsettled, Too Activated, Too Shut Down	Revealing, Discharging	Expression	10 minutes or more	Anywhere — seated, Requires equipment or props	Not when flooded	—	PLANNED	—
EX-04	Journaling	Generally Unsettled, Too Activated, Too Shut Down	Revealing, Discharging	Expression	10 minutes or more	Anywhere — seated, Requires equipment or props	—	—	PLANNED	—
EX-05	Unsent Letter	Generally Unsettled, Too Activated, Angry / Flooded	Revealing, Discharging	Expression	10 minutes or more	Anywhere — seated, Requires equipment or props	—	—	PLANNED	—