Emotional LiteracyThe Encyclopedia Take the test

Practice · free to use

Tools

Knowing the words is the start. These are the moves — short practices you can use in a hallway, a cell, a locker room or a kitchen.

Interactive Feelings Check-In Name what you feel in 60 seconds, then get one tool to try right now. Start the check-in → 3 minutes Body scan Move your attention from head to feet and notice where feelings live in your body. The body usually knows first. 5–10 minutes Circle check-in Each person names one feeling and one sentence about it. The core practice of 10P circles, families and teams. 5 minutes a day Feelings journal Three questions, five minutes, every day. Writing about feelings builds vocabulary, reveals patterns and is linked to better health. 1 minute I-statements Say what you feel without blame: I feel ___ when ___ because ___, and I need ___. 1 minute Long-exhale breathing Breathe in for 4, out for 6 to 8. Lengthening the exhale signals safety to the nervous system. 30 seconds Name it to tame it Put the feeling into one precise sentence. Naming an emotion reduces activity in the brain's threat center and gives you room to choose. 10 minutes Repair conversation A five-step script for making it right after conflict or harm: own it, name the impact, say what you felt, ask what they need, commit. 10 seconds to 20 minutes The pause Create space between trigger and response. The pause is the moment where reacting becomes responding.
Book The 10P B.E.L.T. Participant Manual The workbook behind the program — vocabulary, regulation tools, reflection pages and transition planning in one place. Shop 10P books Community Start a 10P circle Community-led spaces to practice healing, accountability and connection. We help you launch and hold one. Start a circle chapter

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10P Program Learn emotional literacy with 10P See all programs → New Nubian Fashions Triumph Over Trauma Mended Heart Hoodie Shop the hoodie → Music by Samual Nathaniel Brown I AGREE — Advocate Gender Racial Economic Equality About the song → Book The 10P B.E.L.T. Participant Manual Shop 10P books →