3-Minute Simple Check-In Time needed

Time needed: 3 minutes (60 seconds each)

Setting: Any quiet moment

Purpose: Gently reconnecting with yourself and your current state

How Am I Right Now? (60 seconds)

What: Sit comfortably. Place one hand on heart, one on belly. Take three slow breaths. Ask yourself simply: “How am I doing right now?” Wait for whatever answer comes - no judgment, just noticing

Notice: First response that arises, where you feel it in body, any surprises about your actual state

Why: Builds self-awareness, interrupts autopilot, honors current reality

What Do I Need? (60 seconds)

What: Staying with hand placement, ask: “What do I most need in this moment?” Listen for body’s answer. It might be rest, movement, connection, space, water, kindness - anything. Let the need be simple and true

Notice: Difference between what you “should” need and what you actually need, where authentic needs live, any permission required

Why: Reconnects with genuine needs, reduces shoulds, guides next action

One Small Yes (60 seconds)

What: Choose one tiny thing you can do right now or very soon to meet that need. Make it so small it feels completely doable. Imagine doing it. Commit to it

Notice: What feels genuinely supportive, any resistance to self-care, relief in having small clear action

Why: Moves from awareness to action, makes self-care concrete, builds self-trust

Closing: One breath saying “I’m here, I’m listening”

Notice: How simply checking in affects your state

Why: Honors practice of self-connection

Tips:

- No right answers

- Trust what emerges

- Keep actions tiny

- Repeat whenever needed

- Just showing up matters