5-Minute Embodied Friend Connection

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

Setting: With friend, any comfortable space

Purpose: Creating grounded, present connection through embodied conversation

Grounding Together (90 seconds)

What: Sit facing each other comfortably:

- Both place feet firmly on ground

- Take three synchronized breaths together

- Make gentle eye contact

- Notice shared space between you

- Set intention for quality time together

Notice: How bodies settle in shared presence, what shifts when you’re both grounded, quality of attention

Why: Creates co-regulation, establishes safety, builds foundation for deeper connection

Embodied Check-In (90 seconds)

What: Take turns sharing:

- “Right now in my body I’m feeling…”

- “What I most need today is…”

- “Something I’m grateful for is…”

Listen with whole body - notice their posture, energy, tone

Notice: How friend’s energy affects yours, where you feel their emotions, quality of listening

Why: Builds empathy, deepens understanding, creates emotional attunement

Presence Closing (120 seconds)

What: Together:

- Share one thing you appreciate about this friendship

- Place hand on heart while other speaks

- End with brief moment of silence

- Thank each other for this time

Notice: How appreciation feels in body, what shared silence holds, energy between you

Why: Strengthens bond, honors relationship, creates positive closure

Closing: Brief hug or meaningful eye contact

Notice: Quality of connection compared to rushed interactions

Why: Anchors intentional friendship practices

Tips:

- Put phones away completely

- Allow natural conversation flow

- Trust what wants to be shared

- Honor each other’s pace

- Value quality over quantity