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?

Today’s challenge is about reconnecting, gently, with the natural world as a source of regulation, belonging, and perspective. Pause and consider: • When was the last time I felt connected to something natural, light, air, water, earth, or sky? • What part of nature feels most grounding or familiar to me right now? • What kind of connection feels possible today, even briefly? Activity: Spend a few intentional moments connecting with nature in whatever way is available to you. This could be: - stepping outside for fresh air - noticing the sky, trees, or clouds through a window - touching water, soil, a rock, or a plant - listening to wind, rain, or birds One word for what you noticed (calm / steady / distant / mixed / etc.)