Here’s one simple, powerful exercise you can do daily (or in the moment) to help protect your sense of self, stay grounded in your own reality, and maintain emotional independence even when someone is trying to erode it through manipulation, gaslighting, or criticism.
The "Anchor & Reclaim" Exercise (30–60 seconds):
Pause & breathe — When you feel confused, small, defensive, or doubting yourself after an interaction, stop.
Take 3 slow, deep breaths (in through nose for 4 counts, out through mouth for 6).
This interrupts the emotional flood.
Anchor in your body — Name 3 things you can physically feel right now:
1. I feel my feet on the floor.
I feel my back against the chair.
I feel my hands resting on my lap.” (Or whatever is true in the moment.)
This pulls you back into the present and out of their narrative. Reclaim one truth — Quietly (or silently) state one simple, factual sentence that belongs only to you:
“My feelings are valid.”
“I know what I experienced.”
“I am allowed to have boundaries.”
“I decide what is okay for me.” Choose the one that feels most needed in that moment.
Repeat as often as necessary. Over time it becomes a quiet act of mental sovereignty — reminding you that your inner world is yours to protect, no matter what is being said or implied.
This short practice helps rebuild self-trust without confrontation, and it’s discreet enough to use anywhere.
Steady light
Sitar 🌕