5-Minute Body & Rest Attunement

Time needed: 5 minutes (90-90-120 seconds)

Setting: Any quiet moment during day

Purpose: Tuning into body's rest needs and responding mindfully

Body Signal Scan (90 seconds)

What: Sit or lie comfortably, close eyes gently:

- Start at head, slowly scan down to feet

- Notice areas calling for attention

- Identify three body sensations (tight, heavy, warm, etc.)

- Ask "What is my body telling me right now?"

Notice: Where you carry tension, energy levels in different body parts, what your body needs most

Why: Builds interoceptive awareness, creates body dialogue, identifies rest needs early

Rest Type Recognition (90 seconds)

What: Based on body scan, identify what kind of rest appeals:

- Physical rest (lying down, gentle movement)

- Mental rest (quiet, no decisions)

- Sensory rest (dim lights, soft sounds)

- Emotional rest (no people-pleasing, boundaries)

Notice: Which rest type your body craves, any resistance to resting, what would feel most restorative

Why: Matches rest type to actual needs, prevents generic rest that doesn't restore

Micro-Rest Response (120 seconds)

What: Choose one small rest action for next 30 minutes:

- Gentle stretch your body requested

- Brief eyes-closed moment

- One boundary to protect energy

- Small comfort for identified need

Notice: How planning rest affects current state, what feels manageable, resistance to self-care

Why: Bridges awareness into action, makes rest practical and specific

Closing: Thank your body for its wisdom

Notice: How listening to body affects your relationship with it

Why: Builds trust in body's guidance system

Tips:

- Body knows what it needs

- Small responses matter

- Rest is productive

- Trust subtle signals

- Practice when not exhauste