Check-In’s. I find myself talking about these often with clients and in groups. These are a simple and very powerful tool that opens you up to creating space for honesty, vulnerability and a greater sense of ease in your day-to-day life. Allowing yourself to pause throughout the day can improve self-awareness, build skills for mindfulness, and increase your overall wellbeing.
What is a check-in?
It is simply a moment to stop, take a breath and turn inward. These can be moments throughout the day and can take a few seconds of your time. They can be done while sitting or laying down, or even while moving during a walk or run. Removing distractions and the busyness of life is important and make these check-ins more impactful. If that cannot happen that’s OK check-in at another time, or take a moment to stop doing, breathe and be, then carry on with your task. The aim of the check-in is to simply slow down the “doing” and to be with ourselves. It provides the mind a break from the constant “go-mode” as well as giving you an opportunity to create a stronger mind-body connection.
How to Check-In
1. If you are doing something, complete it or put it on pause. Ideally, find a quiet place somewhere you won’t be distracted by people talking or other things going on around you.
2. Sit down, lay down, or walk or run at a pace that is easy.
3. Take a long breath in and hold it for a few seconds, let it out as slow as you can. Repeat this any many times as you want.
4. Now check-in. You can start with your body if your mind feels too busy. Does your body feel tight or agitated, are you holding tension anywhere? This is merely noticing, no evaluation or judgement of how your body is doing is needed.
5. Have any thoughts or emotions come up? Again, just give those thoughts some space maybe see how those thoughts are affecting you. If you’re noticing feelings or emotions come up give them a label like, “I’m feeling overwhelmed and exhausted today, there is so much to do.” Or “I’m feeling relaxed, it’s nice to have the day off.”
6. Once you have been able to give your thoughts the space they need and you have acknowledged and labelled any feelings that might have come up, connect with your breath and clear your thoughts for a moment. Connecting with your breath, either slowing it down or counting as you inhale, hold and exhale can be helpful to clear those thoughts. Visualizing a calm or peaceful place you enjoy being in can also be helpful. If it’s a struggle to clear the thoughts that’s OK, continue to connect with your breath.
7. Whenever you feel you’re ready to get back into whatever you were doing go for it, it’s up to you. These check-ins can be as short or long as you need them to be. If it’s a struggle to quiet your mind, take a breath and continue with your day, no need to force yourself into anything. Take a note of how you’re feeling, if there is anything that is bothering you check-in with it later in the day.