Step 1 of 5
Let's start with a breath
Before anything else, just arrive. Tap the circle to guide a slow breath.
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Notice: are you sitting or lying? Feel the surface beneath you.
Step 2 of 5
Where do you notice something?
Scan slowly from head to feet. Tap any area where you feel something — even if it's subtle.
Head & throat
Jaw, neck, forehead
Chest & heart
Breath, heartbeat
Belly & gut
Stomach, solar plexus
Shoulders & arms
Tension, holding
Hips & pelvis
Grounding, stability
Legs & feet
Contact with ground
Nothing yet
Step 3 of 5
What does it feel like?
Choose any words that fit — just what's true right now.
tight
heavy
numb
buzzing
shaky
hollow
warm
cold
braced
fluttery
achy
still
constricted
spacious
frozen
restless
Anything else you want to name?
Step 4 of 5
Does a pattern feel familiar?
Sometimes what we feel in the body is an old pattern showing up. Does any of these resonate — even a little?
Fear of abandonment
Clinging, panic when someone pulls away, dread of being left or forgotten
People pleasing
Shrinking to keep others comfortable, saying yes when you mean no, fear of disappointing
Perfectionism / inner critic
Nothing is ever enough, relentless self-judgment, bracing against being seen as not good enough
Hyper-independence
Difficulty asking for help, feeling unsafe relying on others, doing everything alone
Fawning / appeasing
Going along to avoid conflict, losing your own needs in the needs of others
Shutdown / freeze
Going blank, disconnecting, can't act or think clearly when things feel too much
Feeling unseen or unheard
A deep ache to be truly known, frustration that others don't see who you really are
Or describe it in your own words:
Not sure
Your check-in
Here's what you noticed
Pausing to feel was enough. Whatever came up — you were willing to look.
Date—
Body zone(s)—
Sensations—
Intensity—
Pattern noticed—
Your notes—
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What helped last time
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This awareness is the starting point. You don't need to fix anything right now — just knowing what's happening inside is regulation beginning.
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Your sessions
A record of what you've noticed over time.
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