Coming Home to Your Body: 5-Minute Embodied Reset

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

Setting: When feeling scattered, disconnected, or overthinking

Purpose: Returning to the wisdom and refuge of your body

Physical Homecoming (90 seconds)

What: Stand or sit comfortably, feet grounded. Place hands on lower belly. Breathe deeply into hands for 3 breaths. Then place hands on chest for 3 breaths. Finally, hands on face/head for 3 breaths.

Notice: Which area feels most like "home," where breath flows or feels restricted, what your body is communicating

Why: Creates pathway back to physical presence, builds body awareness, establishes somatic resource

Sensory Anchor (90 seconds)

What: Connect with each sense:

- Touch: Feel the texture of clothing against skin

- Sound: Notice three distinct sounds

- Sight: Find something that draws your natural attention

- Smell: Notice ambient scents or bring something fragrant to nose

- Taste: Notice flavor in mouth or take mindful sip/bite

Notice: Which sense brings you most present, how sensory awareness changes mental state, what becomes available

Why: Grounds in direct experience, interrupts rumination, establishes present-moment anchors

Body Wisdom Dialogue (120 seconds)

What: Place hands where you feel tension or emotion. Ask your body: "What do you need right now?" Wait for response—sensation, image, word, or impulse. Follow smallest movement impulse.

Notice: Body's communication style, what wisdom emerges, how listening changes your relationship with yourself

Why: Builds somatic intelligence, honors body wisdom, creates collaborative relationship with body