Find a comfortable seated position.
If you're able,
Rest your back against something supportive.
Let your hands rest gently in your lap or on your thighs.
You've made the choice to take this break and that's exactly what your body needs right now.
This isn't stopping,
This is smart pacing.
Close your eyes if that feels comfortable or soften your gaze toward the floor.
Let's start by noticing your breath.
Place one hand on your belly if you'd like.
Breathe in slowly through your nose,
Feeling your belly gently rise like a balloon filling with air.
Now breathe out slowly through your mouth,
Like you're blowing out a candle.
Let's do that two more times together.
Belly rises on the inhale and a long,
Slow exhale.
Good.
And one more time.
Breathing in calm,
Breathing out tension.
Let's check in with your body.
We're not judging what we find,
We're just noticing.
Bring your attention to your feet and legs.
Notice any sensations there.
Heaviness,
Tingling,
Tightness,
Or maybe nothing at all.
Just notice.
Move your awareness up to your hips and low back.
What do you notice here?
Tension,
Warmth,
Pressure?
Just observe it without trying to change it.
Now your chest and shoulders.
Are they carrying any tightness?
If so,
On your next exhale,
Imagine that tension melting down and away.
Finally,
Notice your neck,
Jaw,
And face.
Are you clenching anywhere?
Let your jaw soften.
Let your forehead relax.
Take one more deep belly breath,
Scanning your whole body from your feet up to your head,
And then back down to your feet.
Now let's check in on your energy using something called the spoon theory.
Think of your energy as spoons.
Imagine you start each day with 12 spoons.
Each activity you do costs a certain number of spoons.
Now take a moment and ask yourself,
How many spoons do I have left right now?
Maybe you have seven left?
Maybe five?
There's no right answer.
Just notice.
Here's the key.
Whatever you have planned next,
Think about how many spoons that might cost.
Folding laundry might be two spoons.
Making dinner might be three.
Getting to a medical appointment might be four or five spoons.
The goal is to end your day with one or two spoons still in reserve.
These aren't meant to be spent.
They're your buffer,
Your safety net.
When you use up all your spoons,
Your body borrows from tomorrow.
That's when you end up in that yo-yo pattern,
Where one active day is followed by a day where you can barely do anything.
That cycle of pushing hard,
Then crashing,
Keeps you stuck.
Keeping spoons in reserve breaks that cycle.
It helps you maintain more consistent energy day to day,
Prevents pain flare-ups either later today or tonight,
And means you wake up tomorrow with a full set of spoons to start fresh.
Remember,
Feeling good right now doesn't mean you have unlimited spoons.
It means your pacing is working.
Trust what you know about your body's limits,
Not just the temporary energy you feel in this moment.
Let's close with belly breathing at your own pace.
Focus on the gentle rise and fall of your belly.
I'm going to share some affirmations with you.
Listen along,
Say them quietly to yourself,
Or speak them out loud.
I am tuning into my body's wisdom and strength.
I choose to use my energy wisely and powerfully.
Every pause I take nourishes me deeply.
I move forward with confidence and purpose.
I welcome fresh,
Vibrant energy into my life.
I release what no longer serves me and rise refreshed.
When you're ready,
Gently open your eyes.
Take a moment before you stand or move to your next activity.
You've given yourself exactly what you needed.
This is how progress happens,
One intentional break at a time.
