5-Minute Body Movement Self-Care

Time needed: 5 minutes

Setting: Any time your body needs attention

Purpose: Moving and stretching in ways that support nervous system regulation

Grounded Movement (90 seconds)

What: Starting from a stable position:

- Stand with feet hip-width apart, feeling connection to floor

- Take three deep breaths, allowing your body to settle

- Gently rock side to side, creating a smooth rhythm

- Let your arms follow naturally with the movement

- Gradually increase range slightly, maintaining steadiness

Notice: How your body feels more present, tension beginning to release, natural rhythm that develops

Why: Creates physical regulation, establishes embodied presence, begins releasing held tension

Mindful Stretching (90 seconds)

What: Moving into gentle stretches:

- Reach arms up high, lengthening your spine

- Allow a gentle side bend to each side

- Twist gently side to side, keeping hips stable

- Forward fold with bent knees, releasing back tension

- Move at a pace that feels good in your body

Notice: Areas of tightness, the pleasure in gentle release, how your breathing changes with movement

Why: Releases accumulated tension, improves circulation, brings awareness to neglected body areas

Supportive Self-Holding (120 seconds)

What: Creating supportive self-contact:

- Cross arms and give yourself a gentle hug

- Place one hand on heart, one on belly

- Hold the back of your neck with gentle pressure

- Support an elbow or wrist with opposite hand

- Find positions where your body feels held and secure

Notice: How self-touch affects your nervous system, which positions bring most comfort, shifts in breathing

Why: Provides proprioceptive input, activates self-soothing response, creates sense of containment

Closing: Take one breath in your most comfortable position

Notice: The difference in how your body feels compared to when you began

Why: Acknowledges your capacity for self-regulation through movement