MINI RITUAL: 

Breathe deeply for 3 minutes, hand over heart.

How to do it:

1. Sit or lie down in a quiet space.
2. Place one hand over your heart, and if comfortable, one hand on your belly.
3. Gently close your eyes.
4. Inhale slowly through your nose (count 4), hold briefly, and exhale through your mouth (count 6).
5. Feel the warmth of your hands and the rise and fall of your breath.
6. Stay here for 3 minutes, simply witnessing.

Let your breath be your anchor. You don’t need to change it. Just feel it.

JOURNAL PROMPT:

Take a few minutes to write your response, without judgement or censoring.

What does my body need less of?
What does it need more of?

Examples:

• Less noise, more stillness
• Less tension, more movement
• Less screen time, more nature
• Less rushing, more rhythm

💡 You can also draw what this feels like if writing isn’t your thing today.

BODY INVITATION:

5-minute foot massage or grounding barefoot walk

Your feet carry the weight of your life. Giving them attention is grounding, energising, and detoxifying.

OPTION 1: Self-Foot Massage

• Sit comfortably.
• Use your thumbs to apply circular pressure to the soles of your feet.
• Massage each toe, the arch, the heel.
• Use oil or lotion if you’d like to make it more nourishing.
• Breathe deeply as you work through each foot.

Feel the tension dissolve through your soles.

OPTION 2: Barefoot Grounding Walk

• Step outside, barefoot if possible (grass, earth, sand).
• Walk slowly and mindfully for 5 minutes.
• Feel each step.
• Imagine the earth absorbing tension and gifting you calm in return.

Let the earth meet you where you are.

“When you listen to your body whisper, you won’t have to hear it scream.”