The full 5-minute protocol and a 7-day practice plan — the take-home version of the opening move of the CLEAR Method. Print it, save it, use it the moment a loop starts.
Five moves, in order. The first time, read each step as you go. By day three, you'll run it from memory.
Stop. Name what you're feeling in one word: anxious, tight, scattered, dread. Then rate it — how loud is it, 0 to 10? Say the number out loud or write it down. You can't shift what you haven't measured, and naming it honestly is the first loosening.
Find where it sits in your body — chest, throat, shoulders, stomach — and rest your attention there. Then go one layer down: what's the belief sentence underneath? The thought under the thought. It usually sounds like a rule: “If I stop, everything falls apart.” “I have to hold it all together.” Write your sentence down, word for word.
Breathe in for 4 counts, out for 6. On every exhale, repeat the release phrase silently — take your sentence and hand it back: “I release the story that…” and finish it with your sentence. Five or six slow exhales. Notice: the body usually softens before the mind does. Let it lead.
Choose the replacement belief — the calm, true opposite of your sentence: “I can put this down, and it still gets handled.” Say it silently on the inhale. Then picture yourself living the next hour from it: what you do first, how you move, how you breathe. Give the picture thirty full seconds.
Rate the loop again, 0 to 10, and notice the drop. That gap is your proof the pattern moves — it's not who you are, it's a pattern, and patterns can be rewired. Then set the anchor in place: the 60-second version below, every morning and evening this week.
Three slow breaths, in for 4 and out for 6. Name the feeling in one word. Say your release phrase once. Say your replacement belief once. Picture one calm minute of your day going well. Done — that's the whole practice.
One small practice per day. Small on purpose — this sticks because it's doable on your worst day, not just your best one.
Run the full protocol once. Write down your belief sentence — and your replacement belief.
Catch only: name the feeling in one word, three times today. Nothing else to do.
The 60-second version, morning and evening.
Run the full protocol on the biggest loop of your week.
Catch + Locate only: notice what triggers it. No fixing allowed today.
The 60-second version twice — and put your replacement belief somewhere you'll see it.
Run the full protocol again. Compare your 0–10 numbers with Day 1.
The kit works on the loop of the day. The program works on the root — the belief underneath, found, released, and rewired, with someone in your corner while it happens.
Start with a $35 Taster Session: 20 minutes, 1:1, where we catch your loop and find the belief sentence running it. From there, the 4-Week Program ($750 beta for the first 3 clients, then $1,500) takes the root apart step by step — and it starts risk-free, with a satisfaction guarantee on Session 1.
We clear in layers — until it's gone.
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