5 Ways to Connect Back with Yourself

  1. BREATH: Sit upright in a comfortable position and focus on your breath. Inhale for a count of 7. Hold for 3. Exhale for a count of 10. Repeat the cycle of inhale and exhales for several minutes until you notice yourself feeing more relaxed.

  2. BODY SCAN: Lay down in a comfortable position. Focus on your breath as you inhale and exhale. If it feels comfortable, I invite you to close your eyes. Focus your attention on the top of your head. Notice any sensations or thoughts. Notice what comes up. Slowly move your attention down to your eyes, nose, mouth, chin. What do you notice? Continue to move your attention down your body toward your neck and shoulders. Then move your attention to your arms, elbow, wrist, hands and fingers. What comes up? Notice any sensations that arise. Now move your attention as you continue to breathe to your breast bone and stomach. What do you notice? Continue to scan your hips, pelvis, legs, knees, shins, calves, ankle, feet and toes. Notice what thoughts and feelings arise as you continue to scan your body. If any sensations arise, focus your attention there for a moment. See if you can deepen your focus on those sensations and feelings. Notice what happens. Once you’ve completed the body scan, and when you feel ready, you may open your eyes and come back to the room.

  3. WALKING OUTSIDE: Take a walk outside without your phone or other digital devices. As you walk, focus on your breath as you inhale and exhale. Continue to walk and notice all that surrounds you as you move along. What sounds do you hear? What do you see? What does the air on your skin feel like? Are there any smells? Continue to walk for about 10-15 minutes if you have the time. Notice any thoughts that arise without judgement. When you return to a place where you can reflect on your walk, take out a journal or piece of paper and writing utensil and write about your experience for 5 minutes.

  4. POETRY: Write a poem to capture the essence of who you are. Don’t worry about form, just write whatever comes to mind.

  5. ART: Draw a picture of who you are representing different parts of yourself with different colors, forms and shapes. This can be abstract or portrait form, but feel free to be creative and just go with your instincts.