Body Map

Start at your scalp, forehead, eyes, and jaw. Note tightness, heat, ache, or ease in a few words for each area.

Describe your breath and any pressure, flutter, or openness in your throat and chest after three slower breaths.

Write what your stomach and lower back feel like once you have been still for a minute. Include numbness if that is what you find.

Notice your hands, legs, and feet. Record fists, restless movement, cold, heaviness, or steadiness in plain language.

Pick the one sensation that usually shows up first when stress rises. Write how you will use it as a cue to pause tomorrow.