🌿 Body Check-In Guide

A gentle practice to come home to your body, one breath at a time.

💫 When to Use This:

  • First thing in the morning to set the tone

  • After a stressful conversation or event

  • During anxiety or emotional overwhelm

  • Before bed to release the day

  • Anytime you feel disconnected or “numb”

🪷 How to Begin:

  • Find a quiet space where you feel safe.

  • Sit or lie down in a comfortable position.

  • Close your eyes or soften your gaze.

  • Take 3 slow, deep breaths.

🔍 Step-by-Step Body Awareness Scan

1. Head & Face

  • Are you clenching your jaw?

  • Are your eyes squinting or brows furrowed?

  • Can you soften your forehead?

👉 Invite ease. Unclench your jaw. Let your tongue rest softly.

2. Neck & Shoulders

  • Are your shoulders creeping up?

  • Is there tightness in your throat or chest?

👉 Drop your shoulders. Roll them back. Breathe into your chest.

3. Arms & Hands

  • Are your fists balled? Are your arms tense?

  • What’s the temperature or texture of your hands?

👉 Shake out your wrists. Let your hands rest open.

4. Chest & Heart

  • Is your breathing shallow?

  • What emotion is sitting here—if any?

👉 Place one hand on your chest. Inhale deeply. Exhale slowly.

5. Stomach & Solar Plexus

  • Is there tightness, fluttering, or knots?

  • Does it feel heavy or hollow?

👉 Send your breath here. Gently say, “It’s okay to feel.”

6. Hips & Pelvis

  • Are you clenching or gripping?

  • Do you feel grounded or wobbly?

👉 Wiggle your hips. Plant your feet or sit bones. Ground down.

7. Legs & Feet

  • Are they tense or restless?

  • Can you feel the ground beneath you?

👉 Press your feet gently into the floor. Notice the support.

🌬️ End with Breath

Place one hand on your heart, the other on your belly.
Take 3 final deep breaths.
On each exhale, let go just a little more.

Ask yourself:
🧘♀️ “What does my body need right now?”
☁️ Rest? Movement? Water? A walk? A hug?

💌 Reminder

Your body is wise.
Your body is doing its best to protect you.
You don’t need to fix anything—just notice. Just listen.

Even 2 minutes of checking in can shift your entire day. 🌿

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