Reset & Choose

This page was created as a follow-up reference after your HeartFlow workshop. Use the guided video or written steps whenever you would like a structured way to pause, notice what is happening, and choose how you want to respond.

When to Use This Practice

This structured drawing practice is designed to help you slow down, organize your thoughts, and create space for new perspectives.

It can be completed in just a few minutes and is especially helpful before:

• An important meeting
• A difficult conversation
• Making a decision
• Solving a complex problem
• Beginning a new project
• Navigating change or uncertainty
• Anytime you notice yourself overthinking or feeling mentally scattered

 As you draw, allow yourself to breathe slowly and naturally. There is nothing to solve or force. The goal is simply to observe your experience with curiosity and create enough mental space for greater clarity to emerge.

Step 1 • What Am I Trying to Decide?

Write down your question in mind. What exactly do you want to create the decision or answer to?

Choose something meaningful, but not the most difficult situation in your life.

Bring your question or situation down to a single word and write it on top of your page.  

Take one slow breath and allow your attention to settle on the situation.

Step 2 • 20 Words in 2 Minutes

Write down your question in mind. What exactly do you want to create the decision to?

Choose something meaningful, but not the most difficult situation in your life.

Bring your question or situation down to a single word and write it on top of your page.  

Take one slow breath and allow your attention to settle on the situation.

Step 2 • Draw 3 to 5 NeuroLines

Draw three to five NeuroLines across your page. If you only have a few minutes, three can be enough. But whenever time allows, go for five.

Remember:

A NeuroLine never repeats itself, and we take it where we don't expect it to go.

As you draw, ask yourself:

• What story am I telling myself about this situation?
• What am I expecting from myself, from others, or from the outcome?

There is no need to answer everything in words. Simply notice what comes up.

Step 3 • Round & Breathe

Begin rounding the sharp intersections and angles where your lines meet. Your goal is to round all of the sharp angles on your drawing.

As you round, allow your breath to become a little slower and deeper.

Ask yourself:

• How do I truly feel about this situation?
• Where do I notice it in my body?

There is nothing to judge or change. Simply become a curious and compassionate observer of your experience.

Notice what, if anything, begins to shift as you continue rounding.

Step 4 • Create Your Circle of Choice

Notice where the greatest concentration of intersections has formed. Draw a circle around this area and round the new intersections. Let this circle represent your sphere of choice, what is yours to influence.

Ask yourself:

• Regardless of the outcome, how do I choose to show up in this situation?

Choose one quality or state, such as calm, clarity, patience, confidence, compassion, courage, or something completely different. 

Allow yourself to be bold. Make the circle a little thicker as you connect with this quality. Imagine yourself fully embodying this state, almost like trying on a jacket.

• How would it feel to show up this way?

For a few moments, allow yourself to experience it as if you were already there as you're integrating this circle into your flow of lines.

Step 5 • Choose One Small Action

Look at your Circle of Choice and ask yourself:

• What is one small action I can take today that supports how I want to show up in this situation?

Keep it simple, realistic, and within your control.

You can write your action beside your circle as a reminder to yourself.

Your Practice Going Forward

Whether the situation is happening today or a month from now, begin practicing your chosen quality now. Return to it throughout your day. Pause, remember your word, and imagine what it feels like to embody this state. 

Each time you practice, you make this way of responding more familiar to your mind, body, and nervous system, so when the situation arrives, you have already practiced how you want to meet it. 

You can also come back to this practice whenever you feel stuck, overwhelmed, uncertain, or reactive, when you are preparing for an important conversation or meeting, making a decision, navigating something outside your control, or simply looking for greater clarity about how to move forward.

Use it as a way to pause, notice, breathe, and choose how you want to meet what comes next.