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### **Emotional Reconnection Practice (10 Minutes)**

#### **1. Grounding (1 minute)**
- Sit or stand comfortably.
- Close your eyes.
- Feel your feet on the floor. Imagine roots growing down into the earth.
- Take 3 slow breaths, in through your nose, out through your mouth.

#### **2. Shaking & Free Movement (3 minutes)**
- Begin **gently shaking your arms**, then legs, shoulders, torso, whole body.
- Let your body lead — bounce, sway, stretch, twist.
- No “right” way — just **follow your impulse**. If you feel silly, good — that means you’re letting go.
- This releases stuck tension and reawakens energy.

#### **3. Deep Breathing (3 minutes)**
- Sit or lie down. Place one hand on your chest, one on your belly.
- Breathe in slowly through your nose for **4 counts**, expanding your belly.
- Hold for **2 counts**.
- Exhale gently through your mouth for **6 counts**.
- Repeat. If emotions arise, **let them move** — sigh, cry, smile, yawn, or just breathe.

#### **4. Somatic Scan (2 minutes)**
- With eyes closed, slowly scan from the crown of your head to your toes.
- Ask silently: **“What do I feel here?”** Don’t try to change it.
- If you notice tension, breathe into it.
- If nothing comes up, that’s okay. You're **building awareness**.

#### **5. Closing (1 minute)**
- Place both hands over your heart.
- Whisper or think: *“I am here. I am safe. I am listening.”*
- Thank your body for showing up.

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You can do this every day or whenever you feel disconnected. Over time, you’ll likely start to feel more **emotionally present**, even if just in small moments.