A check in with the present you

Feeling: Feel grounded. Feel aware. Feel seen.

Time required: 20 - 30 minutes

What you’ll need:  A pen, a quiet space, and a little honesty

ABOUT THE RITUAL

You ask it of others all the time - ‘How are you, really?’ But how often do you pause and ask that question of yourself?

This ritual is a gentle check-in. A moment to come back to you - without needing to fix, change, or figure everything out. It’s not about solving anything. It’s about making space to notice what’s there.

Because when life gets full, it’s easy to go days (or weeks) without stopping to listen inward. And yet, deep down, there’s always a part of you quietly whispering what you need.

This ritual invites you to slow down, tune in, and hear that whisper - without judgment, without expectation. Just awareness and care.

INSTRUCTIONS:

1. Create your space.
   Dim the lights. Pour your tea. Let this feel less like a task and more like a gentle check in. Somewhere you can simply be.
   

2. Close your eyes and take a breath.
    Place one hand over your heart or belly. Take five slow, steady breaths - letting each one gently bring you back into your body. Let your shoulders drop. Let your thoughts settle.
   

3. Ask yourself, gently:
   ‘How am I, really?’
   Let the question sit with you for a moment. Notice what rises - sensations, thoughts, feelings, or even just stillness. There’s no need to rush the answer.
   

4. Begin to write - no filter, no editing.
   Whatever comes up, write it down. Even if it’s messy. Even if it doesn’t make sense. This is just for you.

WRITING ACTIVITY:

1. What’s been feeling good lately? Write about the habits, moments, or shifts that have felt nourishing - even in small ways.
   

2. Where am I feeling stretched or unsettled? This could be emotional, physical, energetic. Bring awareness without judgment.
   

3. What do I need more of right now? Get specific. Rest? Fun? Space? Encouragement? Let yourself name it.
   

4. What’s one small act of kindness I can offer myself this week? Not a task - a gesture of care. Something that fills your cup, even just a little.