Harmony Check-In
Welcome. This is a space to check in with yourself.
What Should I Call You?
Enter your name or what you'd like to be called:
What Helps You Feel Calm?
Check any of the things that have helped you create increased calm or sensations of harmony in your body:
Add your own (optional):
About Internal Systems
Contrary to what we've been told, we are each—as individuals—an internal system made up of lots of different parts.
Each of them have their own focus and their own ambition. Sometimes these focuses and ambitions can contradict one another, and therefore make it harder for us to get to the goal that we want.
This process is to help you figure out and identify which parts of you are dominating right now and what those parts need so that there can be internal harmony.
What To Expect
Body Check-In: Checking in with your body helps you communicate with and access parts of you that might not be easily accessible from your conscious mind in its current state. It helps you gain a little bit of distance so that you can actually see that part of yourself.
Identifying What's Present: After that, there are sections where you get to acknowledge and identify the places in your life that are coming up for you during this check-in.
Interacting with Your Parts: Then of course, there is the flow of you actually interacting with these parts to create internal harmony.
OK, so let's get started on your first check-in.
Body Check-In
What's happening in your mind is also happening in your body - the same part running a mental pattern is running a physical one too. We're often taught to emphasize the mental over the physical, but reconnecting with the sensations in your body can create more intimacy and clarity with what's actually going on. This body check-in helps you access those physical signals.
Take 3 deep breaths.
If you can, try to make your exhale a bit longer than your inhale.
Just check in gently and ask your body— how are you feeling?
Then gently scan the body. We are not doing this from alarm, just from a place of noticing.
Is there anything your body would like to feel a bit more comfortable?
You can take this time now—now that you know what your body needs—you can go and do some of that and then come back.
Internal Harmony
How internally harmonized do you feel right now?
What's Present For You?
Select all that apply:
Click or drag up to 3 life categories that are asking for your attention or that your desire is pointing towards.
Acknowledging Harmony
Please take a moment to acknowledge that right now these categories of your life, at least in this immediate moment, feel OK enough. They feel at a sense of homeostasis. They feel like places that are not urgent to act on.
Meet Your Cells
Here are the different parts that might be present in your internal system:
Anxious Cell
Focused on safety and preventing harm.
Ambitious Cell
Driven to achieve and move forward.
Health Cell
Prioritizes rest and physical well-being.
Revenge Cell
Holds onto injustice and wants balance.
Reasoning Cell
Analyzes and thinks through problems.
Sensitive Cell
Feels deeply and notices nuances.
Hungry Cell
Seeks pleasure and sensory enjoyment.
Love Cell
Desires connection and intimacy.
Fashion Cell
Expresses identity through aesthetics.
Social Cell
Navigates relationships and community.
Which Cells Are Steering?
Drag cells into the Captain's Chair (main driver) or Command Bridge (supporting roles):
Available Cells
Captain's Chair (1 cell)
Command Bridge (up to 3 cells)
Interview the Part
What feelings and thoughts come up? What are they afraid will happen? What do they need?
Does this feel fear-based or aligned?
Acknowledged
Notice what they need and let them continue.
Creating Space to See
We're not pushing this part away, but we want to create a small space between you and this worried part so that you're able to see this part and understand what's going on.
The way that we do that is by grounding into the body first.
Audio guidance available:
Audio recording coming soon
Feel what's holding you right now. The chair, the floor, the bed. Feel your body connecting to it.
Notice the rhythm of your breathing, however it is right now.
Feel the gentle rise and fall, without needing to change anything.
Notice something right about this moment. Even if it's just that gravity exists and you're held by it.
You're here. You're supported. You're anchored.
Now gently bring up the thought or sensation that's worrying you. Name it.
Picture this worry or thought in front of you. Just far enough so that you can see it.
It may be an orb, an object, or a part of you. Whatever form it takes is fine.
You are over here. It is over there.
What do you notice now about this part? What does this part need from you?