Checking In With Yourself:

A Simple Practice for Grounding and Peace

Life can be overwhelming. The world around us often feels chaotic, unpredictable, and uncertain. In these moments, fear and anxiety can take over, clouding our thoughts and pushing us into fight-or-flight mode. But what if, instead of being swept away by the storm, we took a moment to check in with ourselves?

The Power of Pausing

When we pause to ask, How am I, really? we give ourselves permission to step out of the automatic responses of fear and stress. This isn’t just a casual, offhand question. It’s an invitation to slow down and listen—to notice what’s happening within us and how it’s affecting our minds and bodies.

Taking just a few moments to check in can be a powerful way to reset. It allows us to become aware of what we’re feeling—whether that’s exhaustion, anger, uncertainty, or peace. Awareness is the first step to grounding ourselves, and from that place of centeredness, we can respond to life with greater clarity and intention.

Finding Your Ground

One of the simplest ways to ground yourself is through physical awareness. Try this:

1. Find a quiet space. It doesn’t have to be far away or isolated. It could be during your lunch break, a few minutes before bed, or even while sitting at your desk.
2. Feel your feet on the ground. Notice the sensation of being supported by the earth, a chair, or wherever you are sitting.
3. Tune into your breath. Is it fast and shallow? See if you can slow it down, inhaling deeply and exhaling with intention.
4. Scan your body. Where are you holding tension? Shoulders? Jaw? Stomach? See if you can release some of that tightness.
5. Acknowledge your emotions. Instead of pushing them away, name them: I feel anxious. I feel tired. I feel uncertain. Naming our emotions helps us process them with greater awareness rather than letting them control us.

Breaking the Cycle of Stress

When fear or stress takes hold, it’s easy to feel powerless. Our brains, wired for survival, react as if we are in immediate danger. But often, our fears are not life-threatening—they are responses to uncertainty, to things beyond our control. The good news is, we can use intentional breathing and mindful awareness to send a message back to our brain: It’s okay. We are safe.

This is why checking in with yourself is such a valuable practice. It helps prevent burnout, eases anxiety, and creates space for healthier, more intentional responses to life’s challenges. Instead of reacting impulsively, we can pause, breathe, and decide how to move forward with wisdom and calm.

Extending the Invitation to Others

Once you begin checking in with yourself regularly, you may start noticing when others need the same care. When someone says, I’m fine, but you sense otherwise, consider gently asking again: Are you really? Sometimes, that second ask creates a space where people feel safe enough to share.

Likewise, if you find yourself struggling, don’t be afraid to reach out. Checking in with yourself is important, but so is allowing others to support you when needed.

A Daily Practice

This practice doesn’t have to take long. Maybe it’s a few minutes before bed, a morning moment with your coffee, or a mindful breath before a stressful meeting. The key is consistency. The more we make time to check in, the more naturally it becomes part of our lives.

So, how are you? Really?Take a moment today to pause, breathe, and listen.

You are infinitely precious and unconditionally loved, just as you are.