Things you will need:

~ Something to write with: a journal is preferred and you can use a word document, a voice recorder if you like to speak your thoughts out, make a video with your device if you choose. The goal is to not just think your thoughts, it’s to get out of your head and get into your heart space.

~ Some space in your place. Try to create a small space for yourself somewhere. Even if it’s a chair, a corner, or space in front of your bed or couch. Find a space you can rely on.

~ One final tip: If you are new to the practice, please give yourself a little extra time to get familiar with each step. Open the survey, view the Wheel of Emotions tool, and watch the videos at least once before getting started. Then give yourself a few days to get the hang of the practice without judging your progress.

Remember – there is no “I failed.” There is no “I am doing it wrong.”

There is you doing what you can.

Let’s make the connection.

First ~ Assess your Physical State: The Body Budget

"*" indicates required fields

Is this your first time practicing the Body, Mind, Heart Connection?
Note the first time you complete the form the results might go to your spam folder.

Body Budget

Use this inventory each day to identify your physical and emotional state of being. Here you will assess:

1. Assessment of your Basic Needs - Sleep, Hydration, Food, Body Temperature.

2. Assessment of your level of energy and your general mood.

Your goal is to sense how your body is feeling and not to judge yourself. This meaning, if you sense your body is tired do not judge yourself on what led you to be tired. Only notice that you are in fact tired.
Are you tired?*
Where is the feeling?
Sense where the feeling is in your body.
Do you feel thirsty (dehydrated)?*
Where is the feeling?
Sense where the feeling is in your body.
Are you feeling hungry now?*
Where is the feeling?
Sense where the feeling is in your body.
How is your temperature now?*
Where is the feeling?
Sense where the feeling is in your body.
Are you feeling any physical pain now?*
Where is the feeling?
Sense where the feeling is in your body.
Are you feeling any emotional pain, now?*
Emotional pain is pain or hurt that originates from non-physical sources. Sometimes this emotional distress is the result of the actions of others. Other times, it might be the result of regret, grief, or loss. In other cases, it might be the result of an underlying mental health condition such as depression or anxiety. Definition from

State of Energy and Mood

Here you will sense your state of energy and mood. Acknowledging that these states are different from your emotional states, do your best to feel how your system is moving today.
My State of Energy and Mood:*

Identifying My Emotions

The next step is to visit the wheel of emotion and to identify which emotion or series of emotions you are feeling.

Note - each time you click on a word you will receive information about how that emotion shows up in your body. Remember your emotional state of being is complex so it is likely that you are feeling a few things today.

Be as specific as you can be.

If you are on a mobile device it is best to turn to landscape to better view the wheel.

Plutchik’s Wheel of Emotions

We all want to do our best to truly express how we are feeling. Being able to describe our emotions with the clearest and near words allows us to express ourselves and to be better understood. The Wheel of Emotions helps us see how emotions are relational so we can develop a comprehensive vocabulary.

Plutchik’s Wheel of Emotions
Admiration Ecstasy Serenity Acceptance Vigilance Interest Rage Anger Annoyance Loathing Disgust Boredom Grief Sadness Pensiveness Amazement Surprise Distraction Terror Fear Joy Trust Apprehension Optimism Aggressiveness Contempt Remorse Disapproval Awe Submission Love Anticipation


Similar words: Connected, Proud

Typical sensations: Glowing

What is Admiration telling you? I want to support the person or thing

How can Admiration help you? Strengthen commitment to a person or idea


Similar words: Delighted, Giddy

Typical sensations: Abundance of energy

What is Ecstasy telling you? This is better than I imagined

How can Ecstasy help you? Strengthens relationship, increases creativity, builds memories


Similar words: Calm, Peaceful

Typical sensations: Relaxed, open hearted

What is Serenity telling you? Something is happening that's essential, pure, or purposeful

How can Serenity help you? Renew energy, make connections, reflect to learn


Similar words: Open, Welcoming

Typical sensations: Peaceful

What is Acceptance telling you? We are in this together

How can Acceptance help you? Create relationships, community


Similar words: Intense, Focused

Typical sensations: Highly focused

What is Vigilance telling you? Something big is coming

How can Vigilance help you? Get ready, look carefully, stay alert


Similar words: Open, Looking

Typical sensations: Mild sense of curiosity

What is Interest telling you? Something useful might come

How can Interest help you? Pay attention, explore


Similar words: Overwhelmed, Furious

Typical sensations: Pounding heart, see red

What is Rage telling you? I'm blocked from something vital

How can Rage help you? Attack an obstacle


Similar words: Mad, Fierce

Typical sensations: Strong and heated

What is Anger telling you? Something is in the way

How can Anger help you? Energize to break through a barrier


Similar words: Frustrated, Prickly

Typical sensations: Slightly agitated

What is Annoyance telling you? Something is unresolved

How can Annoyance help you? Notice minor issues


Similar words: Disturbed, Horrified

Typical sensations: Bilious & vehement

What is Loathing telling you? Fundamental values are violated

How can Loathing help you? Energize to block something vile


Similar words: Distrust, Rejecting

Typical sensations: Bitter & unwanted

What is Disgust telling you? Wrong; rules are violated

How can Disgust help you? Notice something unsafe or wrong


Similar words: Tired, Uninterested

Typical sensations: Drained, low energy

What is Boredom telling you? The potential for this situation isn't being met

How can Boredom help you? Take a rest, learn something new, refocus on what I can control about the situation


Similar words: Heartbroken, Distraught

Typical sensations: Hard to get up

What is Grief telling you? Love is lost

How can Grief help you? To know what we truly want


Similar words: Bummed, Loss

Typical sensations: Heavy

What is Sadness telling you? Love is going away

How can Sadness help you? Focus on what's important to us


Similar words: Blue, Unhappy

Typical sensations: Slow & disconnected

What is Pensiveness telling you? Love is distant

How can Pensiveness help you? Remembering people, things that are important


Similar words: Inspired, WOWed

Typical sensations: Heart stopping

What is Amazement telling you? Something is totally unexpected

How can Amazement help you? Remember this moment


Similar words: Shocked, Unexpected

Typical sensations: Heart pounding

What is Surprise telling you? Something new happened

How can Surprise help you? Pay attention to what's right here


Similar words: Scattered, Uncertain

Typical sensations: Unfocused

What is Distraction telling you? I don't know what to prioritize

How can Distraction help you? Consider what to prioritize


Similar words: Alarmed, Petrified

Typical sensations: Hard to breathe

What is Terror telling you? There is big danger

How can Terror help you? Seek safety for self/others


Similar words: Stressed, Scared

Typical sensations: Agitated

What is Fear telling you? Something I care about is at risk

How can Fear help you? Protect what we care about


Similar words: Excited, Pleased

Typical sensations: Sense of energy and possibility

What is Joy telling you? Life is going well

How can Joy help you? Sparks creativity, connection, gives energy


Similar words: Accepting, Safe

Typical sensations: Warm

What is Trust telling you? This is safe

How can Trust help you? Be open, connect, build alliance


Similar words: Worried, Anxious

Typical sensations: Can't relax

What is Apprehension telling you? There could be a problem

How can Apprehension help you? Seek out potential risks, don't ignore problem


Optimism is the combination of feeling Anticipation and Joy

Similar words: Hopeful, Looking Forward

Typical sensations: Energized

What is Optimism telling you? The future is better than the present

How can Optimism help you? Generate options, motivate action


Aggressiveness is the combination of feeling Anticipation and Anger

Similar words: Beligerant, Hostile, Argumentative

Typical sensations: Inflamed, tight, moving toward threat

What is Aggressiveness telling you? I/we need to fight against a coming threat

How can Aggressiveness help you? Prepare for conflict


Contempt is the combination of feeling Disgust and Anger

Similar words: Righteous, Horrified, Shaming

Typical sensations: Curled lip, hot

What is Contempt telling you? Something is bad/wrong and should be punished

How can Contempt help you? Enforce group norms or rules


Remorse is the combination of feeling Disgust and Sadness

Similar words: Guilt, Atonement, Responsibility

Typical sensations: Heaviness, hanging head

What is Remorse telling you? I am responsible for something important damaged or lost

How can Remorse help you? Take responsibility, make restitution, grow


Disapproval is the combination of feeling Surprise and Sadness

Similar words: Wrong, Shock, Lost

Typical sensations: Loss of breath, clenched muscles

What is Disapproval telling you? There's a tragedy or sudden loss

How can Disapproval help you? Quickly galvanize a group around an issue or loss


Awe is the combination of feeling Surprise and Fear

Similar words: Horrified, Vigilance, Shock

Typical sensations: Big eyes, pounding heart

What is Awe telling you? Something very risky has suddenly appeared [nb there are other kinds of Awe]

How can Awe help you? Rapidly react to threat


Submission is the combination of feeling Fear and Trust

Similar words: Obedience, Followership, Tribalism

Typical sensations: Narrowed eyes, head down

What is Submission telling you? This person (institution) has the strength to keep us safe

How can Submission help you? Protection from larger threat


Love is the combination of feeling Joy and Trust

Similar words: Accepted, Adored, Connected

Typical sensations: Peaceful, warm-hearted

What is Love telling you? I am deeply connected with this person / these people

How can Love help you? Safety for growth and development; nurturing of future generations


Similar words: Curious, Considering

Typical sensations: Alert and exploring

What is Anticipation telling you? Change is happening

How can Anticipation help you? Look ahead, look at what might be coming

Now, list your emotion or mix of emotions here.

For example: Today I am feeling serenity.

Add the emotion you selected from the wheel.

Putting It All Together

Now, it is time to write a short statement about what you have discovered.
Here is a template for you to use as a guide.
Today, my basic needs have BEEN MET / NOT BEEN MEET / MOSTLY BEEN MET.
For example:
- I didn't eat or sleep well.
- I didn't hydrate.
- I am feeling (hot or cold)
Or tell yourself what is working!
- I had a great meal
- I drank lots of water
- I slept great!
Next - Identify your emotion and connect it to your body budget:
I am feeling ________________ (state emotion) which explains why I am feeling ______________ (explain your energy and/or mood).
Here are a few examples:
Example: Today, my basic needs have mostly been met. I ate well, drank lots of water, and I didn't sleep well. I am feeling hot. My visit to the Wheel of Emotion helped me see that I am feeling boredom, which helps me understand why my body budget is a bit off and I am feeling low energy and a bit negative.
Example: Today, my basic needs have been met. I had a great night's sleep! My visit to the Wheel of Emotion helped me identify that I am feeling Optimistic which is clear to me because I am feel excited and very positive today.
Pro Tip: Do not begin to dissect or read into what you are identifying. Just state the facts to yourself and you complete your mindfulness work, you will have a chance to dig deeper into your statement.

Step-by-Step ~ Complete the Body and Breathe Check

The Body and Breathe Check is a three step process.

First, you will squeeze your muscles, ligaments, and tendons in groups to release any tension you many have.
Next, you will lightly stretch the body using the same groupings.
Finally, you will do a round of deep breathing with a moment of stillness.

First ~ Release Your Tension




Have you ever had an aching back or pain in your neck when you were anxious or stressed? When you have anxiety or stress in your life, one of the ways your body responds is with muscle tension. Progressive muscle relaxation is a method that helps relieve that tension.

To make our connection we will do our best to identify the tough spots we find in our bodies and pay them particular attention as we let go.

Simply flex every muscle, tendon and ligament from your toes to your face and holding the tension while focusing on the body. Once you have the body part tightly wound – you release and let go.

Beginner Video

Intermediate/Advanced Video

Tips: It is best to do this standing up and you can also do it in other positions. It is also an effective way to release tension before bed.

Next ~ A Light Stretch

Remember when you were very small and you could run and run without really getting tired? Or how about how you would bend yourself in all sorts of positions? When you were like four or five, you were as limber as could be with absolutely no sense of distance!

Now we are all tense and tight. We sit too much and we don’t sleep in the best positions. Many of us aren’t exercising enough and so we are not loose.

Your goal with this light stretch is to simply make a series of circles from your feet and go up to your head. As we do let’s continue to identify where we may have pain, tightness, and/or tension.

Locate it so that you can let it go.

Beginner Video

Intermediate/Advanced Video

Now Breathe

Beginner Video

Intermediate/Advanced Video


1. Inhale fully in and expand belly muscles – 3 to 5 seconds to fill the diaphragm

2. Exhale out and release and relax belly – Don’t force the air out.

3. Chose the most comfortable nose/ mouth pattern.

Tips: Repeat this process for 10 to 30 repetitions. Go at your own pace and note you might get a little light-headed or even nauseous which is normal. While you do this practice try putting one hand on your belly and one hand on your heart so you can feel the rise and fall of your core and breathe into your whole body.

Through each breath focus you attention on your body. Find the remaining tension and let it go. If there is pain or discomfort identify the level of intensity. Breath into and through the discomfort and let it go.

As you finish your last breathe still your entire being for at least one minute. Keep your hand on your heart and belly. Try to feel the emotion(s) you identified on the wheel. Seek the emotion(s) out. See where it exists in your body.

Finally~ Journal and Circle Back

Remember: hindsight, insight, and foresight.

Remember to refer back to the statement you wrote about your physical state.

Questions to ask yourself:

  • What is moving in me as I consider my practice?
  • In hindsight, did I accurately assess my energy and mood?
  • Is there a pattern to you often misreading the sensations you feel?
  • Am I being honest with myself?
  • What insight can I take from the experience today?
  • Was I right about my body budget?
  • Did my emotions shift as I was practicing?
  • Where is the emotion showing up in my body?
  • What do I think is causing this emotion?
  • What foresight can you offer my future self.
  • Can I write down and mentally rehearse what I want to do with what I discovered in the future?
  • What goal can I set for myself?
  • What can I give thanks for right now?

The journaling process shouldn’t take you long maybe 3 to 7 minutes is all you really need to just get the thoughts out of your head. Do feel free to go as long as you feel you need to in order to discover something new.

A New Beginning

You have reached the end of the practices, which is just the beginning of the next moment when you can take all that you have uncovered into life.

Go forth and be as present in every moment as you have been just now.

We hope to have you back tomorrow!

~Peace and Love~

Resources for Healthy Living

Use the below websites and apps to find ways to ensure that you are able to better regulate your body budget.