Ninety seconds back to yourself.
EMBRACE is a short, guided reset for the moments work sets you off. Before the meeting. After the call. Seven steps, about ninety seconds, and you come back steady.
Free to start. No account. Reset and check-in writing stays on your phone; your signature is never saved.
The moment
You already know the one.
- The meeting that went sideways
- The message you read twice
- The feedback that landed wrong
- The call you could not leave
- The room where you felt unseen
- The one wrong word
Our moments of activation cost more than the moment. Focus, planning and flexibility stay narrowed long after it passes. EMBRACE is for the ninety seconds right after, so the rest of the day is yours again.
The method
Seven steps down, and back up.
Each letter is a step. You go down to the quietest point, meet the part of you that got loud, and come back up. Everything is tap to answer, so there is nothing to type when you are already activated.
- ExhaleRelease the body's first alarm
- MoveMove with the discomfort
- BefriendGet curious about the part
- RelateLet the part know you get it
- AddressAddress what the part needs
- CommunicateLet the part hear from you
- EngageRe-enter, more centered
Grounded in parts work: compassionate, practical, never clinical.
Who shows up
The reaction is a part of you, not all of you.
When something sets you off, one of three familiar parts usually arrives first. Naming which one is most of the work. They live in your space, and you will get to know them.
Planner
The preventive protector
A hyper-vigilant, anxious supervisor, making sure nothing goes wrong.
Alarm
The reactive protector
The fight-or-flight response, rushing in fast and hard.
Rookie
The exposed one
A part that feels exposed or small. It echoes younger feelings of being new, or of being shamed.
The fire is you. The hearth at the centre of your space is your Self: the calm, steady centre your parts gather around. Every reset you finish feeds it.
Your space
Your practice needs a home. It gets four.
Every reset you finish builds the place you come back to. It starts as a clearing. Over time it becomes a beach, a garden, and a summit under the northern lights. Nothing expires, nothing is taken away, and you can switch back to any one of them whenever you like.
Clearing
Pines, boulders, somewhere to sit. Cool motes drifting over the grass.
Here from the start
Beach
Dark glinting water, palms, and two gulls circling the far arc.
At 20 resets
Garden
A torii gate, an arched footbridge, a stone lantern, petals coming down.
At 40 resets
Summit
A snow ridge above the treeline, and the northern lights come with it.
At 60 resets
When a new home opens, you do not just receive it. You press and hold, and watch it build: the ground rises, the trees land, the fire catches last.
Sixty resets sounds like a lot until you do the arithmetic. Ninety seconds each. Ninety minutes, total, spread across however long you like.
Your practice
Every reset keeps its before and after.
You rate where you are before you start, and again when you finish. The difference is the whole point, and it accumulates: how often you showed up, which part tends to arrive, whether it was work or personal.
- Sessions
- Every reset you finished, with the shift it produced.
- Average shift
- How far you typically come down, across all of them.
- Day streak
- Consecutive days, counted quietly. A break is just a break: it goes back to zero and says nothing about you.
The beta
Come back to yourself.
EMBRACE is in beta on iPhone. Leave an address and you will get an invite when the next round opens. Nothing else, ever.
Privacy
Yours, and specific about it.
No account, no email, no ads. Pseudonymous product analytics are optional worldwide, and declining never limits the app. AI Insights is also off by default. Its single consent explains how selected pre-written reset and card options are processed, while typed text and drawings stay on your phone. Turn it off from More.
Stays on your phone
- Everything you type during a reset or check-in
- Your signature, which is shown for the moment and then discarded
- Your full history: every session, every before and after
- Your settings, your parts, and the space you built
- Your optional profile card; it contains only pre-written selections
Can leave, only with consent
- With optional analytics: a random install ID and fixed usage events, never typed text
- With AI Insights: ratings, context, character, time patterns, the reviewed wording of selected pre-written reset and card options, and short AI-written pieces of your previous fireside
- AI writes the labeled fireside conversation; a second model and the app check every line, and typed text and drawings never leave
- Never your Apple ID, advertising ID, hardware ID, contacts, location, signature, or full reset history
The full detail is in the privacy policy, which is the same text the app shows you.
Questions
Answers, in one place.
Is this therapy?
No, and it does not try to be. EMBRACE is a self-regulation tool for ordinary moments of activation, within a normal functional range: the meeting that went sideways, the message you read twice. It is not therapy, not mental health treatment, and not a crisis service.
If you are experiencing thoughts of harming yourself or others, close the app and call or text 988 in the US, or call 911.
What does it actually cost?
The 90-second reset is free, with no account and no ads, and it stays that way. EMBRACE Plus is an optional membership for the practice around it: your parts' sanctuary, your session history, weekly patterns, check-ins with your parts, fireside debriefs, and living on the island homes you earn.
Plus is $9.99 a month or $49.99 a year in the US, with a 14-day free trial, billed by Apple. Beta testers keep Plus free for good, with our thanks.
What does the AI actually see?
Only if you turn AI Insights on — it is off by default, behind its own consent screen. The app sends coded ratings, context, character, time patterns, IDs for selected pre-written reset and profile-card options, and short AI-written pieces of your previous fireside through a stateless server. The server resolves those IDs, so Anthropic receives their reviewed wording. It never receives text you typed, drawings, or signatures.
AI writes your fireside conversation — always labeled as AI-generated, checked line by line by a second AI model and again by the app, with a fireside composed on your device replacing it if any check fails. The profile card contains only three pre-written selections and is covered by the same AI consent. Nothing is stored on our servers, and AI Insights can be turned off from More.
What happens to what I type?
Reset and check-in text stays on your phone. Your reset history, the parts you name, your settings, and the intention you sign are stored locally and are not uploaded. The signature is shown for that moment and then discarded, never saved.
Your optional profile card contains only pre-written selections. While AI Insights is on, the reviewed wording of selected reset and card options may be processed, but anything you type remains local. Product analytics are a different optional choice and never include typed text. You can turn either feature off at any time from More.
Do I need to do it every day?
No. It is built for the moment you need it, not for a schedule. There is a day streak in the app because some people like seeing it, but a break is just a break: it goes back to zero and says nothing about you. There is no penalty and nothing is taken away.
What is the parts language about?
EMBRACE treats a strong reaction as one part of you rather than all of you — a widely used parts-work idea. Naming which part showed up is most of the work, which is why the app gives you three familiar characters to choose between instead of a blank text box. EMBRACE applies the idea practically; it is not therapy and is not affiliated with any therapy model.
Why do the spaces unlock over time?
Because a place you built is a better record of showing up than a number on a chart. Each space is earned as your finished resets add up, they open in order, and an earned space stays earned forever; your progress never resets. Living on a space beyond the first forest is part of Plus, and the moment Plus is active every space you have earned is there waiting. Sixty resets is ninety minutes in total.
Which devices does it run on?
iPhone, on iOS 18 or later. It is in beta through TestFlight right now, so you will need the TestFlight app to install it. There is no iPad, Android or web version.