3-Minute Self-Belonging Reset

Time needed: 3 minutes (60-90-30 seconds)

Setting: Any quiet moment

Purpose: Building foundation of belonging with yourself

Inner Home Check-In (60 seconds)

What: Place hand on heart or belly. Ask yourself: “How am I right now?” Listen without judgment. Name what you find - tired, excited, worried, content. Say internally “I belong to myself exactly as I am right now.”

Notice: Any urge to fix or change what you find, how self-acceptance feels in your body, where you feel most at home with yourself

Why: Builds self-belonging foundation, reduces internal criticism, creates safe internal space

Values Compass (90 seconds)

What: Think of one decision you made recently that felt right. Identify what value guided that choice (kindness, creativity, honesty, growth). Feel where this value lives in your body. Say “This value is part of who I belong to.”

Notice: How connected values feel to your identity, where authentic choices create energy, what makes you feel like yourself

Why: Connects to authentic self, builds identity belonging, guides future choices

Belonging Affirmation (30 seconds)

What: Look at yourself (mirror, photo, or just awareness). Say: “I belong in my own life. My presence matters. I am enough as I am.” Let these words settle.

Notice: Any resistance to self-acceptance, how affirmation affects posture or breathing, what shifts internally

Why: Reinforces self-belonging, counters not-enough stories, builds internal security

Closing: Take one breath feeling at home in yourself

Notice: Quality of self-relationship after this practice

Why: Anchors self-belonging as foundation

Tips:

- Start each day with self-belonging

- Return here when feeling disconnected

- Adapt language to what feels authentic

- Build from this foundation