How to Use These

You don't need to do every exercise every day. Pick and choose based on what your body needs.

As you practice, pay attention to the exercises that feel easy, difficult, interesting, or uncomfortable. Those differences are useful information.

Go slowly. Stay curious. Notice without forcing.

Duration: 2 minutes

Notice any and all sensations that arise. Your job is not to change, fix, or judge what you feel—simply practice noticing.

If you find your attention drifting away from the sensation, gently bring yourself back. See if you can stay present with the feeling without immediately reacting to it.

This is the practice: sensation without reaction.
Each time you notice, pause, and return to your body, you are building your capacity to stay present with your internal experience and supporting nervous-system regulation.

Allow your breathing to follow its natural rhythm. You may also notice spontaneous or intuitive movements and releases, such as yawning, shaking, twitching, changes in breath, tingling, warmth, discomfort, or waves of emotion. You may experience crying, restlessness, or even moments of overwhelm.

These responses can occur as your nervous system moves through different states and responses, including fight, flight, freeze, fawn, flop, or rest/settling. There is no “right” response—simply notice what is happening and practice staying connected to yourself.

Choosing Your Exercises

You do not need to complete every exercise every day, however trying to incorporate space for them daily is the best way to stick with them!

Choose the exercises that your body is asking for. Notice which ones feel supportive and which ones feel more challenging.

The exercises that feel the hardest may be opportunities to gently practice staying present with sensation—but you never need to force yourself through something that feels overwhelming.

Start where you are. Notice. Breathe. Stay curious. Return when you drift away