Today’s focus is on noticing, not changing. There is no need to fix, stretch, correct, or improve anything you find. Our bodies are always communicating with us, through tension, ease, discomfort, or softness, often long before we pause to pay attention. When life moves quickly, these signals can fade into the background. Taking a moment to notice what your body is holding is a way of reconnecting, without pressure or expectation. Pause and notice: • What physical sensations am I aware of right now? • Where does my body feel tight, heavy, or tense? • Is there any place — even a small one — that feels neutral or at ease? Awareness is a form of care. Your challenge: Name one place of tension and one place of ease in your body. Share: Tension: ___ / Ease: ___ (or one word for each) Poll: Right now, my body feels mostly…

Nourishment isn’t just about eating “right.” It’s about listening to your body and responding to what it needs to feel supported. Our bodies communicate through energy levels, hunger, thirst, mood, and fatigue, often long before we put words to it. Nourishment can mean food, water, warmth, rest, or paying attention when something feels off. This isn’t about perfection or restriction; it’s about staying curious and caring for your body in ways that are sustainable. Pause and notice: • What does my body need for fuel right now? • Am I noticing hunger, thirst, cold, or low energy - or pushing past it? • What kind of nourishment feels most accessible today? Your challenge: Add one nourishing thing today, and remove something that is not nourishing you. This might look like: - adding more water and cutting back on pop (soda) - choosing a home-cooked meal with vegetables and protein instead of convenience food - eating earlier in the evening and reducing late-night snacking Share: One word for what you added (or how it felt). Poll: Today, nourishment looked like…

Movement doesn’t have to be exercise or a goal. It's about moving in ways that feel gentle and supportive. It's about moving in ways your body wants to. Movement can be a language of healing, helping your body express, release, and reconnect. Pause and consider: • Where does my body feel stiff, heavy, or restless today? • What kind of movement would feel supportive rather than effortful? • What would it look like to move without a goal? Your challenge: Move your body for 2–5 minutes in any way that feels gentle. This could be stretching, walking, swaying, rolling shoulders, dancing, or changing positions. Share: One word for how your body felt afterward. Today, movement felt like…

Notice where you feel tired. Offer yourself rest without needing a reason. Pause and notice: • Where do I feel most tired right now: physically, mentally, or emotionally? • What does my body usually need before I allow myself to rest? • What would it mean to rest without justifying it today? Your challenge: Take one intentional rest moment, even briefly. This could be sitting, lying down, closing your eyes, or simply pausing without doing anything else. Share: One word for how that rest felt. Poll: How did rest show up for you today?

This week in the Self-Care Challenge, we’re focusing on rebooting the body, not as something to fix or optimize, but as something to listen to and care for in sustainable ways. So often, especially in helping and frontline roles, we learn to override bodily signals in order to keep going. Hunger, exhaustion, tension, pain, and restlessness get postponed or ignored because there is always something or someone that needs us. Over time, the body adapts. It carries stress, fatigue, and vigilance long before we have language for it, and often long after we think we’ve “moved on.” Rebooting the body doesn’t mean starting over or doing more. It doesn’t mean rigid routines, perfect habits, or drastic changes. It means listening to the body and giving it what it needs to keep going. It means slowing down enough to notice what the body has been holding, and responding with care rather than discipline. Sometimes rebooting looks like rest. Sometimes it looks like gentle movement, nourishment, warmth, or simply reducing strain where we can. This week is an invitation to rebuild trust with your body, to notice its cues, respect its limits, and support it in small, realistic ways. You’re invited to choose one practice a day, repeat the same practice throughout the week, or engage in whatever way feels most accessible. There is no expectation to do everything. Listening itself is the practice. Your body sets the pace.