HERE.NOW.
A printable card deck for coming back to your body, one breath at a time.
Fifty-two small, grounding prompts for the moments life feels overwhelming, distracting, fast, or emotionally heavy. One sentence. One moment. One reset at a time.
Instant digital download · Print at home, anywhere
EMDR Playground™
Hey there,
I created HERE. NOW. as a simple, body-based reset tool for everyday life. This deck offers small moments of pause through short, grounding prompts designed to help you reconnect with the present moment when life feels overwhelming, distracting, fast, or emotionally heavy.
Each card invites a gentle action: take one breath, press your feet into the floor, notice the light in the room, unclench your hands, soften your shoulders. These are not tasks to perform perfectly, but small invitations to return to yourself with less pressure and more awareness.
"One sentence. One moment. One reset at a time."
The cards are intentionally simple. Some may feel calming, some grounding, some surprisingly emotional, and some almost too small to matter — until you notice they do. Through breath, movement, touch, orientation, and sensory awareness, the deck supports nervous system regulation in ways that are accessible, practical, and easy to return to throughout the day.
There is no right order, no right interpretation, and no perfect way to use them. If a card does not fit your body or your moment, simply choose another.
This deck is not therapy and not a substitute for professional support. It is a gentle companion for grounding, awareness, and coming back to where you are — here, now.
Draw a card and take the reset.
This is a real prompt from the deck. Pull one whenever your mind needs to come back to your body.
Pull a card.
Tap the button — a real card from the deck will flip over.
There are 52 in the full deck. This shows a few of them.
Made for the moments in between.
Pull one card when you need a quick reset, or a few cards when you want to slow down more deeply.
52 printable cards. Five ways back to your body.
Every card is one sentence, one action, no instructions to overthink.
Sighs, counts & slow exhales
"One full sigh out." "Inhale nose. Exhale mouth." Prompts that use your breath as the fastest way back to calm.
Small, doable shifts
Soften your shoulders, unclench your hands, roll your neck — tiny movements the body can do anywhere.
Press, release, notice
"Press feet down. Release." "Press fingertips together." Grounding through contact and gentle pressure.
Look, locate, come back
"Look up. Look down." "Notice where you are right now." Prompts that anchor you back in the room.
Light, texture, temperature
"Notice the light in the room." Simple sensory noticing to interrupt spiraling or racing thoughts.
Print-ready, any time
52 cards, one sentence each. Print at home, cut, and keep them in a pocket, bag, or desk drawer.
Real cards from the set.
Simple, gently illustrated, and grounded in the body — every single time.
One-time payment · instant download · 52 printable cards
- ✓ 52 illustrated, print-ready cards (PDF)
- ✓ One grounding prompt per card — no instructions to overthink
- ✓ Use in therapy, at work, at home, or on the go
- ✓ Print once, use for years