If you’re used to putting others first or suppressing your own needs, identifying your feel-ings (and giving them the attention they deserve) can be tough.

An emotional check-in creates a safe, non-judgmental space to explore your inner world. With practice, this five-minute exercise can help you build the self-awareness you need to truly prioritise yourself.

  1. Find a quiet, calm space where you can remain undisturbed for the next few minutes. Settle into a comfortable position.
  2. Consider what is happening in your life right now. Is there a situation that’s been occupying your thoughts? Or a decision you’ve been struggling with? This time is not about finding an immediate solution or fixing a problem. It’s about giving yourself the space to reflect on how a specific situation is affecting you right now.
  3. Turn your focus inward, to your emotions. Ask yourself, silently or aloud, “How does this situation make me feel?” Name your emotions: “I feel content,” “I feel afraid,” or “I feel anxious.”

Try to observe your emotions with compassion, and without judgment, even if they feel difficult or uncomfortable.

  1. Next, ask yourself “What do I need?” Maybe you need food, fresh air, or a phone call with a friend. The answer may not arrive immediately. Be patient and stay with the question to see what comes up.
  2. Close this check-in with a simple, grounding affirmation. We’ve provided a few  examples below, but feel free to choose   any words that resonate with you.

“I allow myself to feel [emotion].”
“This feeling will pass.”
“I have feelings, but I am not my feelings.”
“My feelings are real, and they matter.”
“I accept every one of my emotions.”

Remember, you don’t need to solve anything today. The simple act of sitting with and accepting your emotions is progress in itself.