Pre-hearing calm kit

The People's Family Court is a private family-mediation service, not a court of law. Nerves before a hearing are normal — most parents feel them. This kit takes ten minutes.

Settle your body (3 minutes)

• Slow breathing: in for 4 counts, hold for 4, out for 6. Repeat six times. Longer out-breaths calm faster.
• Grounding: name 5 things you see, 4 you hear, 3 you can touch, 2 you smell, 1 you taste.
• Unclench: drop your shoulders, unclench your jaw, plant both feet.

Settle your mind (4 minutes)

• Plan your first two minutes: write down the three points you most want said. Notes are welcome in the room.
• Know the shape: ground rules, your uninterrupted turn, questions, discussion, summary, next date. Nothing ambushes you.
• Reframe the tools: a mute is kindness with a button; a break is always one request away; caucus exists so nobody must perform distress live.

Anchor on the children (3 minutes)

Say their names to yourself. The whole process bends toward their stability — every calm word from you feeds that. Then join early, breathe once more, and begin. Support before or after: the contact details in your case emails. Case your case reference.