Filling your needs

This practice helps you shift attention from what is missing to what is already present, supporting feelings of safety, fulfillment, and connection.

1. Settle In

Sit or lie down comfortably.
Take a few slow, deep breaths.
Let your body relax.
Gently arrive in this moment.

2. Notice What Feels Safe

Bring to mind everything in your life that gives you a sense of safety.
Notice:

• Your home or personal space
• People who support you
• Resources that help you feel secure

If worries arise, meet them with kindness and gently return to what feels safe.

3. Notice What Is Already Enough

Now reflect on what is already present and supportive in your life.
Ask yourself:

• What have I achieved?
• What gives me satisfaction?
• What helps me feel provided for?

Notice food, shelter, work, skills, experiences, and personal strengths.
If thoughts about lack appear, kindly guide your mind back to what is here.

4. Notice Your Connections

Bring attention to your sense of connection.
Notice:

• Family and friends
• Colleagues and community
• Pets, plants, or nature
• Art, creativity, or meaningful places

If you feel loneliness, offer yourself compassion.
Then gently return to any form of connection you can sense.

5. Take in One Good Thing

Choose one image, thought, or feeling that feels especially nourishing.
Stay with it.
Let it become vivid.
Breathe it into your body.
Allow it to settle inside you.

6. Close Gently

Let go of the reflections.
Return to your breath.
Notice how you feel now.
When ready, continue your day with greater ease.