Your Awareness Practice Checklist: Start Where You Are

One of the most powerful ways we can care for ourselves isn’t by pushing harder or trying to change everything all at once.

It’s by pausing long enough to simply notice.

Before we can release what’s weighing us down, we first have to see it clearly. That’s what this week—and this checklist—is all about.

It’s not about perfection or performance. It’s about presence.

You don’t have to do all of these every day. Maybe just start with one.

Let it meet you wherever you are.

Your Awareness Practice Checklist

✅ 1. Breath Check-In:

How are you breathing right now? Fast? Shallow? Paused? Try softening your shoulders, then take one slow inhale and one gentle exhale. That’s it. You’re already practicing awareness.

✅ 2. Body Check-In:

Scan from head to toe: Where do you feel tight, tense, or heavy? Where do you feel ease or openness? You don’t have to fix anything - just notice.

✅ 3. Thought Check-In:

What thought keeps showing up today? Is it helpful or heavy? Can you meet it with curiosity instead of criticism?

✅ 4. Emotion Check-In:

What feeling is sitting underneath the surface? If it had a color or temperature, what would it be? Can you name it without feeling like you have to change it, or pretend it's not there?

✅ 5. Compassion Check-In:

What do you need most right now? Can you offer yourself just a little bit of what you’d give a friend in your shoes?

You don’t need to force clarity or push through discomfort.

Awareness is enough.

It’s the first step to transformation—and you’re already on your way.