3-Minute Inner Compass Reset

Time needed: 3 minutes (60 seconds each)

Setting: When feeling pulled in multiple directions

Purpose: Reconnecting with authentic needs beneath external demands

External Volume Down (60 seconds)

What: Find quiet spot. Imagine gently turning down volume dial on: others’ expectations, social media messages, work demands, family pressures. With each exhale, let external noise fade. Place hand on belly - this is your listening center

Notice: How much space others’ voices occupy, physical relief as noise reduces, what emerges in quieter space

Why: Creates distance from external demands, reduces overwhelm, makes space for authentic signals

Inner Signal Tuning (60 seconds)

What: Ask yourself three questions, waiting for body’s response not mind’s quick answer:

- “What do I actually need right now?” (not should need)

- “What would feel nourishing to me?” (not to others)

- “What’s one true thing for me today?” (not expectations)

  Notice: Difference between “should” and genuine need, where authentic knowing lives in body, any guilt about own needs

  Why: Rebuilds connection to internal wisdom, distinguishes authentic needs from imposed ones, honors self-knowledge

Boundary Clarifier (60 seconds)

What: Identify one external demand you can set aside right now. Complete statement: “I’m choosing to honor my need for _____ instead of _____.” Take one action aligned with your actual need

Notice: How honouring true needs feels different, any resistance or relief, what supports authentic choice

Why: Practices self-trust, builds healthy boundaries, validates internal knowing

Closing: Place hand on heart, say “My needs matter”

Notice: How reconnecting with yourself affects energy

Why: Anchors self-permission and worth

Tips:

- Practice regularly, not just in crisis

- Trust first responses from body

- Distinguish urgency from importance

- Your needs aren’t selfish - they’re essential

- Start with very small boundaries