3-Minute Gentle Care for Illness

Time needed: 3 minutes (1 minute each)

Setting: When feeling sick or depleted

Purpose: Supporting body during illness without adding demands

Permission Release (60 seconds)

What: Lying or sitting in comfort:

- Place hand on chest or belly

- Whisper "It's okay to be unwell"

- Let go of one expectation for today

- Release any guilt about resting

Notice: Where you hold resistance to being sick, any relief from permission

Why: Reduces energy-draining fight against illness, allows healing resources

Micro-Comfort Scan (60 seconds)

What: Find tiny elements of ease:

- Adjust one thing to be slightly more comfortable (pillow, temperature)

- Notice one area of your body that isn't in pain/discomfort

- Create one small sensory comfort (gentle scent, soft texture)

Notice: How small comforts matter when sick, what your body responds to

Why: Builds capacity to find ease within difficulty, supports healing environment

Gentle Intake (60 seconds)

What: Consider one small nurturing input:

- Sip of water or soothing tea

- Moment of fresh air if possible

- Brief connection with caring person/pet

- One nurturing thought toward yourself

Notice: What feels most supportive right now, what your system can absorb

Why: Maintains minimal nourishment when capacity limited