Objective: To help students check in with themselves during the day and respond to their needs with kindness.
Instructions:
1. Practice this anytime—before starting homework, between classes, or after a social interaction.
2. Pause and take one slow breath.
3. Ask yourself quietly: “What do I need right now?”
4. Notice what comes up—perhaps rest, fresh air, a stretch, or reassurance.
5. Take one small step to meet that need if you can. For example:
6. Take three breaths
7. Have a sip of water
8. Remind yourself: “I’m doing my best.”
Optional Reflection:
1. What did I notice that I needed most often?
2. Was it easy or hard to listen to myself?
3. Did meeting that need change how I felt?
Reference: Adapted from Kristin Neff’s Self-Compassion Pause