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The Idea of the Week
There are many ways to check in with yourself, just as there are many aspects of your wellness. This week, let’s look at our body (physical wellness), mind (mental wellness), and soul/heart (emotional wellness).
For each area, we will provide 3 journaling prompts or questions to help you tune in, a 5-minute exercise to de-stress, a question to check in with your loved ones, and an activity you can do with your loved ones to nurture your wellness together.
The Practice of the Week
Tune Into Your Body: Physical Check-In
Journaling Prompts
- What does my body need in this moment?
- How is my body feeling today? What sensations do I notice? Are there any areas of tension?
- When was the last time I gave my body rest or movement? How can I prioritize that today?
5-minute Exercise
Follow along with this guided 5-minute Gentle Yoga for Relaxation Exercise you can do at any time of day. It is beginner-friendly and does not require any props, unless you want to modify some poses with a pillow.
Check In with Your Loved Ones
How do you like to unwind and take care of your physical health?
An Activity with Your Loved Ones
As the weather allows, go for a walk together. Take 5 minutes to walk around a building, to walk down the length of a park and back, or to walk to a cafe for lunch together. Enjoy the fresh air!
“Take care of your body. It’s the only place you have to live.”
– Jim Rohn
Tune Into Your Mind: Mental Check-In
Journaling Prompts
- What thoughts or worries have been occupying my mind lately?
- Where are my thoughts focused? Am I focusing on the present moment, or am I spending too much time worrying about the past or future?
- Are there any repetitive thoughts that I’ve been attached to that are no longer serving me? Can I give myself permission to let these go?
5-minute Exercise
Set a timer for 5 minutes and practice stream-of-consciousness writing. Write down your thoughts as they come to mind.
Do not worry about punctuation, grammar, or completing the sentence. Write in the margins; write messily; write over your previous sentence. Scribble or draw doodles. It does not have to look legible when you finish.
This is a tool to get the mental clutter offloaded from your brain and onto the page. You can also do this by talking aloud, if you prefer.
Check In with Your Loved Ones
How are you feeling about the mental load you’re carrying right now? Do you need help organizing it?
An Activity with Your Loved Ones
This is a mindful listening exercise. Depending on how much time you have, take turns speaking for 2-5 minutes about what’s on your mind. One person is the designated speaker, and the other is the listener.
Set a timer for 2 minutes. During these 2 minutes, only the speaker can talk. The speaker talks about what is on their mind, or they can respond to the prompt.
The listener should focus on what the speaker is saying without interrupting, offering advice, or responding—just being present. After the 2 minutes, the listener can reflect back what they heard to show they understood.
Then, roles switch. The speaker becomes the listener, and the listener becomes the speaker.
“The mind is everything. What you think you become.”
– Buddha
Tune Into Your Soul/Heart: Emotional Check-in
Journaling Prompts
- What am I feeling right now? What emotions or sensations are present in my body? Where are they?
- What can I do to address or manage these emotions? What would make me feel emotionally lighter today?
- What’s the best way I can express my feelings to others today?
5-Minute Exercise
Use a “Feelings Wheel.” Start by selecting the most prominent emotion you’re feeling, then go deeper by exploring related emotions. For example, if you’re feeling “sad,” it might connect to feelings of “disappointed,” “lonely,” or “hopeless.”
This exercise can help you identify specific emotions that may be hard to name. By naming an emotion, it can reduce the intensity of the emotion and help you identify the strategies you need to regulate.
Check In with Your Loved Ones
How are you feeling today? How can I support you right now?
An Activity with Your Loved Ones
Each person shares one thing that made them smile today or one thing they’re grateful for.
“Feelings are like waves; we can’t stop them from coming, but we can choose which ones to surf.”
– Jonatan Mårtensson
News of the Week
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The Thought of the Week
Wishing you a peaceful week!
