3-Minute Seasonal Body Check-In
Time needed: 3 minutes (60 seconds each)
Setting: Quiet moment during seasonal transition
Purpose: Tuning into changing body needs across seasons
Seasonal Body Scan (60 seconds)
What: Sit comfortably and scan your body from head to toe. Notice what feels different from last season. Ask yourself: What is my body asking for as the season shifts? Notice energy levels, sleep patterns, temperature comfort, food cravings, movement impulses. Pay attention to skin, joints, digestion, mood shifts.
Notice: Seasonal patterns in your body, what feels heavier or lighter, where adjustment is needed
Why: Builds body awareness, honours changing needs, recognises seasonal rhythms affect physiology
Need Identification (60 seconds)
What: Based on your body scan, identify one specific need emerging this season. Examples: more warmth or cooling, different sleep timing, heavier or lighter foods, more or less movement, increased hydration, different clothing, adjusted routines, more or less light exposure. Write it down or name it clearly.
Notice: What your body is actually requesting versus what you think you should need, seasonal wisdom emerging
Why: Clarifies seasonal self-care needs, separates body wisdom from external expectations, enables responsive care
One Seasonal Adjustment (60 seconds)
What: Choose one small action to honour your body’s seasonal need today. Examples: Add layer of warmth, eat seasonal food, adjust sleep time by 15 minutes, move body differently, step into sunlight, hydrate more intentionally, change exercise routine. Do it now if possible or schedule it specifically today.
Notice: How responding to seasonal needs feels, relief in honouring body’s requests
Why: Demonstrates listening leads to action, builds trust with body signals, supports seasonal adaptation
Closing: Say “I honour my body’s seasonal needs”
Notice: Connection between seasons and self-care
Why: Validates seasonal adjustments as necessary not indulgent
Tips:
Check in at each season change
Track patterns across years
Adjust gradually not drastically
Different bodies need different things