2-Minute Dual-Care Practice

Time needed: 2 minutes (60 seconds each)

Setting: When balancing self and others’ needs

Purpose: Cultivating sustainable care that honors both self and others

Integrated Care Awareness (60 seconds)

What: Recognize care synergy:

- Place one hand on heart (self-care)

- Extend other hand outward (others’ care)

- Breathe into both connections simultaneously

- Notice how they naturally balance

- Feel strength flowing between them

Notice: How caring for self enables caring for others, where sustainable balance lives, what becomes possible when both honored

Why: Dissolves false dichotomy, creates integrated care model, builds sustainable approach

Boundaries & Bridges (60 seconds)

What: Create practical balance:

- Identify one self-care need to honor today

- Choose one way to genuinely support others

- Find where these naturally complement

- Set one clear boundary that serves both

- Trust care wisdom to guide priorities

Notice: How clarity reduces guilt, where authentic care flows, what shifts when both are valid

Why: Builds practical dual-care system, reduces depletion risk, enables genuine presence