Use gently. If anxiety ≥ 7/10, stop and Seal (“Clarity remains… I return to ordinary time.”) + water + 30 steps.

• Time limits: ≤ 10–15 min per session; ≤ 2 sessions/day.
• No altered states: ordinary time only (well-lit room, hydrated, grounded).
• Reversibility: if something sticks, write it down, do a neutral task, revisit tomorrow.
• Social check: share concerns with a trusted person; pause if feedback says “you’re spiraling.”
• Medical/therapy: this isn’t treatment; if you’re in care, follow your clinician’s guidance.

If drift begins: name it → breathe ×3 → drink water → walk 30 steps → close with the Seal.