Take 5 for Self Care

Put yourself first for a moment!

Self-care does not have to be time-consuming – just three conscious breaths can lower your heart rate and refocus you. Here is a brief writing activity designed to help check-in with yourself by raising your awareness of what your mind and body are aware of.

Take a Moment Before Writing

Grab a pen or pencil and paper. Set them aside.
  • Sit in a comfortable position and focus your gaze in the distance or close your eyes. Take a moment or two to get used to the position, shoulders relaxed.
  • Breathe in through your nose like you’re smelling a flower for a count of 4 – then, exhale through your mouth like you’re blowing out a birthday candle for a count of 6 – repeat 3 more times.
  • Open your eyes slowly – move to activity on Page 2.

Self-Care Writing Activity

Tune into the environment around you.

With your pen or pencil and paper, make a list below of 5 things that you are aware of that you can see. Then write 5 things you are aware of that you can hear. Then write 5 things you can smell, taste, feel.

Right now I can see...

Right now I can hear...

Right now I can smell, taste, feel...

Write again about what you can see, hear, smell, taste and feel, except this time write 4 things you are aware of for each sense, then again with 3 things, then 2 things, and finally just one thing you are aware of with each sense.

Take a moment when finished to breathe deeply before you go about your day. ⏲ 😌 🌬