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Hey there!

Have you ever felt like life is just speeding by, and you're caught up in a whirlwind of to-do lists, mom life, work, and a thousand other things? You know, when you're so busy that you barely have time to breathe, let alone check in with yourself? I know exactly how that feels. And I’m here to tell you, it's okay. But what if I told you that you could carve out just one minute—yes, ONE minute—to stop, slow down, and truly be with yourself?

I’m talking about an embodied check-in. It’s a practice that’s as simple as it is profound. A practice that will help you reconnect with your body, your emotions, and your energy—without needing to change anything, without any pressure. Just a moment of pause, of honesty, and of acceptance. And trust me, once you begin practicing this, you’ll notice a beautiful shift in how you show up for yourself and others, especially in those challenging, reactive moments.

Why the Embodied Check-In Matters

I get it. Life is busy. We all have so much going on—especially if you're juggling work, parenting, relationships, and everything else. But here's the thing: when we get so caught up in the busyness, we often forget to check in with ourselves. We rush through our days, trying to keep up, but somewhere along the way, we lose touch with how we’re truly feeling, what our bodies are telling us, and where our energy is at.

And that’s where the embodied check-in comes in. It’s an opportunity to slow down, to pause for just a minute and connect with what’s really going on inside of you. It’s about taking that moment to breathe and notice how you are—physically, emotionally, and energetically. No judgment, no need to change anything yet. Just awareness. Just being with yourself.

In today’s episode, I guide you through this simple practice, which can be done anytime during your day. I know, you’re probably thinking, “Wait, I don’t have time for this,” but hear me out. One minute. That’s all. And in that one minute, you’ll gather valuable information about how you’re truly feeling. You might be surprised by what comes up.

How to Do the Embodied Check-In

Here’s the practice:

1. Pause. When you can, take a moment to stop what you're doing. It could be while you’re sitting at your desk, standing in the kitchen, or even taking a quick break between tasks.
   
   
2. Close Your Eyes (if you can). To start, gently close your eyes. If you’re in a place where you can't close your eyes, like if you're driving or in the middle of a meeting, you can soften your gaze and bring your attention inward.
   
   
3. Check In with Your Body. Notice the sensations in your body. How does your body feel right now? Is there tension in your shoulders? Are you holding stress in your jaw? Pay attention to how your body is holding itself.
   
   
4. Check In with Your Emotions. Are there any emotions present? How do they feel in your body? Are they heavy, light, tight, expansive? Notice where you feel the emotions—maybe your chest, your stomach, or your heart.
   
   
5. Be Honest. Don’t try to change anything just yet. Just sit with what’s there. If you’re feeling anxious, tired, or overwhelmed—that’s okay. Just acknowledge it. “Hey, I see you. I feel you.”
   
   
6. Let It Be. Once you’ve checked in, just breathe and be present with yourself. When you're ready, open your eyes and take in your surroundings. You may find that after a few moments, you feel more grounded, more connected to yourself.
   
   

This practice only takes a minute—seriously. And yes, it might feel a little strange at first. Some days, you might not want to be with yourself, and you’ll find yourself checking out after 30 seconds. Other days, you might get lost in the practice, savoring every moment of connection with your body and your emotions. That’s all part of it.

Building the Habit

Here’s the thing: I highly recommend setting up some kind of reminder to do this practice multiple times a day. I use a Habit Tracker app on my phone, and I set four to six notifications throughout the day. That way, I’m prompted to check in and pause, even if I’m in the middle of something.

Yes, you can do this while you're driving (but only if you're experienced in staying present while on the road—I don’t recommend it for beginners). And yes, you can do it while you’re cooking, cleaning, or even in a meeting. You don’t have to stop everything to be with yourself; just a quick moment of awareness can shift the whole vibe of your day.

Why This Matters

What happens when you start practicing embodied check-ins? Well, you’ll begin to notice a shift in how you show up. Instead of reacting automatically when you’re stressed, anxious, or upset—like yelling at your kids, lashing out at your partner, or snapping at someone—your self-awareness will give you the space to choose how you respond.

When you’re practicing this check-in, you begin to recognize the physical, emotional, and energetic cues in your body when you’re starting to feel triggered. And the more you tune in to these moments, the easier it becomes to choose how you want to show up for yourself and others. Instead of that knee-jerk reaction, you’ll have the opportunity to take a deep breath and respond from a place of calm and clarity.

This practice is about building your capacity to be with yourself—no matter how you’re feeling. And when you can be with yourself, you can show up with more presence, patience, and love for those around you.

Final Thoughts

I hope you’re excited to try this embodied check-in practice. It’s simple, easy, and doesn’t require a ton of time—but the results can be huge. The more we practice being with ourselves in this authentic way, the more we can truly be present for others, especially our loved ones. So go ahead, set your notifications, take a minute for yourself, and let me know how it goes!

Remember, this is a practice—so be gentle with yourself. I’m rooting for you, and I can’t wait to hear how it’s working in your life. And stay tuned for the next part of the embodied check-in, where we’ll dive into the next phase of this practice: what to do once you know how you are.

Until next time, keep breathing, keep checking in, and keep showing up for yourself.

🌿 Want to listen to this episode instead? You can catch it here:
👉 The Spiritually Embodied Leader Podcast – Episode Link

Much love,
Cynthia 💛