Card set as PDF by Adrienn Kühl, mental trainer and certified Neuromentaltrainerin (neuro-mental trainer) in Graz, Austria
Draw a card. Practise for a few minutes.
Everyday Calm · One card. One moment.
60 exercise cards for breath, body, attention, everyday life and evening. Each exercise is explained in four to six steps. Use them on your phone or print them yourself.
- One-off payment, no subscription
- Download link by email
- All versions included
Preview from the card files. You receive the files as PDF.
Who is behind it
“I wanted exercises that fit into a full day.”
I'm Adrienn Kühl, a mental trainer and certified Neuromentaltrainerin (neuro-mental trainer) in Graz, Austria. My work is about breathing techniques, guided body-awareness exercises and mental training. For this set, I have put together exercises that are short, clearly described and doable without any prior knowledge.
Adrienn
For the short breaks your day allows
Your diary is full and your breaks are short. There is often no time for a long meditation. That is exactly where the cards come in: with exercises that fit into a wait, a coffee break or the minutes before bed.
You draw a card, read the steps once and practise. Most exercises take 1 to 3 minutes.
What you get
A complete exercise set in one download
Exercise cards
12 cards in each of five areas, each with a front and a back.
Worksheets
To fill in and take notes, matching the cards.
Overview posters
For the fridge, your desk or a pinboard.
Extras
Quick guide, weekly plan, 10 set cards, a box and a band to print.
- Breath
- Body
- Attention
- Everyday
- Evening
How every card is built
Every card has the same layout, so you find your way at once
- FrontA drawing, the title, a sentence to remember and a short note on what it is about. At the bottom: duration, position and level.
- BackThe exercise in four to six steps, with a clear end.
- VariationEasier, shorter or different, if you want a change.
- Please noteWhat to do if something becomes unpleasant.
Try it out
Three cards from the set
Tap or click a card to see the back. Try card 13 “Shoulder circles” right away – it only takes 2 minutes.
Read the three cards as text
13 · Body · Shoulder circles · 2 min
- Sit or stand upright, arms hanging loosely.
- Slowly draw your shoulders up.
- Move them back and then let them drop.
- Make five circles backwards, then five forwards.
- Finally, let your shoulders drop loosely.
Variation: Circle each shoulder on its own and feel the difference between left and right.
Please note: Move slowly and only as far as is comfortable.
25 · Attention · 5-4-3-2-1 · 3 min
- Silently name five things you can see.
- Name four things you can hear.
- Name three things you can feel, for example the chair or your clothes.
- Name two things you can smell.
- Name one thing you can taste.
Variation: If you are short of time, the first three steps are enough.
Please note: If nothing comes to mind for one sense, simply move on to the next. Practise in a safe place, such as at home or in your own garden.
49 · Evening · Closing the day · 5 min
- In the evening, take a piece of paper or a notebook.
- Write one sentence: what happened today?
- Write one sentence: what do I take with me from the day?
- Write one sentence: what can I let go of today?
- Close the notebook or put the paper away.
Variation: Say the three sentences out loud instead of writing them.
Please note: Short sentences are enough. This is not a diary.
No sign-up and no purchase needed. Read them on your phone or print them on one A4 sheet.
All 60 cards at a glance
Tap an area to see the titles and durations.
Breath · Cards 01–12
- 01Watch your breath2 min
- 02Three mindful breaths1 min
- 03Hand on your belly3 min
- 04Breathing through the nose2 min
- 05Longer out-breath3 min
- 06Out-breath through pursed lips2 min
- 07Humming out-breath2 min
- 08Breath wave with the arms3 min
- 09Counting breaths3 min
- 10Box breathing3 min
- 11Double in, long out1 min
- 12Breath with words3 min
Body · Cards 13–24
- 13Shoulder circles2 min
- 14Shaking out1 min
- 15Standing firm2 min
- 16Tense and release: hands2 min
- 17Tense and release: shoulders2 min
- 18Loosening the jaw2 min
- 19Gentle neck stretch3 min
- 20Stretch as if waking up1 min
- 21Warming the hands1 min
- 22Hands on the breastbone2 min
- 23Short body scan5 min
- 24Ten slow steps3 min
Attention · Cards 25–36
- 255-4-3-2-13 min
- 26Looking closely at one thing2 min
- 27Collecting sounds2 min
- 28One mindful sip1 min
- 29Looking for colours2 min
- 30Widening your gaze2 min
- 31Counting backwards3 min
- 32A word as an anchor3 min
- 33Ten minutes, one thing10 min
- 34Naming thoughts5 min
- 35Thoughts like clouds5 min
- 36Inner place of calm5 min
Everyday · Cards 37–48
- 37Kettle pause1 min
- 38Before the phone call1 min
- 39The door handle as a reminder1 min
- 40Waiting as a break2 min
- 41Opening your inbox calmly1 min
- 42Focus for the day2 min
- 43Five minutes outside5 min
- 44Transition after work3 min
- 45Planning breaks2 min
- 46A phone-free quarter of an hour15 min
- 47The stop word1 min
- 48Saying no kindly3 min
Evening · Cards 49–60
- 49Closing the day5 min
- 50Three good things3 min
- 51Parking your thoughts5 min
- 52Tomorrow in three points3 min
- 53Longer out-breath lying down5 min
- 54A thank-you to yourself1 min
- 55Dimming the light5 min
- 56Grateful for a person3 min
- 57Putting the screen away30 min
- 58From toes to head6 min
- 59The day in reverse5 min
- 60Body scan lying down10 min
In everyday life
So the set doesn't stay in your downloads folder
Posters
Four overview posters for the fridge, your desk or a pinboard. They remind you where you see them.
Weekly plan
For the first week, it suggests three cards a day: morning, during the day and evening. You don't have to think about where to start.
Duration on every card
You can see on the front whether an exercise fits into the break you have right now.
First card straight away
Your first card is waiting in the download email. You can start right away.
How to use the cards
Three ways to practise with the set
One card a day
Draw a card and do it once during the day.
By area
Choose by time and situation: Breath for a short break, Evening for the end of the day.
With a plan
With the weekly plan from the set or with the 30-day plan, which you can add at checkout.
All versions are included
On your phone, no printer needed
One card side per page. From the overview, one tap takes you to any card.
Printing at home
15 A4 sheets, double-sided, for all 60 cards, with crop marks. Best on matt paper of 160 to 200 g/m². There is also an ink-saving version and one in black and white.
Copy shop or print shop
A copy shop can print the home-print file on heavy paper and cut it. For a print shop there is a separate A6 version with bleed.
Large print and text version
All cards also on A5 with larger text, and as a simple web page to have read aloud or enlarge.
Who the cards are for
- For the minutes between two appointments, in a waiting room or before bed
- For times when a lot in life is new and there is no room for long exercise programmes
- For beginners: you don't need any prior knowledge
- As a gift: with a box and a band to print, and the download link goes straight to the person you give it to
- For course leaders there is a separate course pack with session plans and a licence for courses
Please noteThe cards are exercise material for everyday life. They do not replace medical or psychotherapeutic treatment.
For course leaders
Do you lead courses or groups?
The card set is meant for personal use. For working with groups there is the course pack: eight ready-made sessions with plans and read-aloud texts, handouts for participants, templates for announcing your course and the right to lead the exercises in courses, groups and one-to-one sessions. The card set is included.
See the course pack · 49 €Buying only the set first? If you want to lead courses later, the Course Licence Add-on costs 20 €. So you never pay for the cards twice.
What's included
Everyday Calm
- 60 exercise cards in five areas
- 20 worksheets
- 4 overview posters
- Quick guide and weekly plan
- 10 set cards, a box and a band to print
- Versions for phone, home print and print shop, plus ink saving, black and white and large print
- Text version to have read aloud or enlarge
60 cards, 20 worksheets, 4 posters. Less than 50 cents per card.
Continue to payment · 29 € Buy as a giftOne-off payment, no subscription. You receive the download link by email. Questions in English, German or Hungarian: info@usethismoment.com
Card · Apple Pay · Google Pay
Final price. No VAT is charged, as the seller is a small business under Austrian VAT law (§ 6 (1) no. 27 UStG).
Optional at checkout: 30-day plan, €9. One card every day in a set order, four weeks with one focus each. For every day it tells you what to focus on, and you tick the day off. The weekly plan in the set, on the other hand, suggests three cards a day for one week: morning, during the day and evening. The box is not pre-ticked.Frequently asked questions
Who sells the cards?
Adrienn Kühl, mental trainer and certified Neuromentaltrainerin (neuro-mental trainer), Schönbrunngasse 32c, 8010 Graz, Austria. usethismoment is her product brand. All details are in the imprint.
Which language are the cards in?
In English. The set is also available in German and Hungarian. You can write to us in English, German or Hungarian.
How do I get the cards?
Right after payment you receive an email with your download link and your first card.
The email hasn't arrived. What should I do?
Please check your spam folder first. If it isn't there either, write to info@usethismoment.com and we'll send the link again.
I don't have a printer. Does it still work?
Yes. The screen version is made for phones and tablets, with an overview you can tap. If you'd like cards in your hand later, a copy shop can print and cut the home-print file.
How much work is printing?
All 60 cards fit on 15 A4 sheets, printed on both sides, plus 3 sheets for the set cards. You cut along the crop marks. The cost depends on your printer, paper and copy shop.
What do I need to open the files?
The files are PDFs without copy protection. You can open them with any PDF app on your phone, tablet or computer.
Do I need any prior knowledge?
No. Each card explains the exercise step by step, and the quick guide explains the rest.
How long does an exercise take?
45 of the 60 exercises take 1 to 3 minutes. Some take 5 minutes or longer, such as the phone-free quarter of an hour. The duration is on every card.
Can I give the set as a gift?
Yes. Choose “Buy as a gift” and enter the name and email address of the person you are giving it to, with a message if you like. They receive the download link, you receive the receipt. A box and a band to print are included.
May I use the cards in my courses?
The set is for personal use. For courses and groups there is the Digital course pack for course leaders for €49, with the card set, session plans and a licence. If you already have the set, the Course Licence Add-on costs €20. You will find the link on your download page.
Is the set available in print?
At the moment the set is available as PDF to print yourself or at a copy shop.
Is this a subscription?
No. You pay once and keep the files.
Can I buy from the United Kingdom?
No. We only sell to customers in the EU, the EEA and Switzerland and do not accept orders from the United Kingdom. If a UK payment comes in anyway, we refund it in full and do not supply the files.
Can I withdraw from the purchase?
You receive the files immediately after payment. For this, at checkout you expressly agree that we deliver before the withdrawal period ends, and you confirm that you know you lose your right of withdrawal once supply begins. We confirm both in the email that also contains the download link. The details are in the withdrawal information. So that you know what you are buying, you can download three cards free of charge and see all 60 card titles.
Do I get a receipt?
Yes, by email.