NVC Self Care Practice

Step 0 – Settle the body (1 minute)

• Place one hand on your chest, one on your abdomen

• Slow your exhale

• Say quietly:

“I’m safe enough to feel this.”

Step 1 – Name the feeling

Using the Feelings Inventory, choose the loudest feeling present right now.

“I am feeling ___.”

Notice where it lives in your body.

Step 2 – Identify the thought

Ask:

• What am I telling myself right now?

“The thought connected to this feeling is ___.”

No fixing. Just naming.

Step 3 – Clarify the observation

Ask:

• What actually happened?

• What would a camera have recorded?

“What I observed was ___.”

Keep this factual and simple.

Step 4 – Identify the unmet need

Using the Needs Inventory, ask:

• What does this feeling want or need?

“This feeling is connected to a need for ___.”

Let this land.

Step 5 – Let the body receive it

Imagine this need being met.
Notice any softening, warmth, or relief.

Stay here for 20–30 seconds.

Step 6 – Choose a kind next step

Ask:

“What is one small, healthy way I can honor this need today?”

This might be rest, clarity, asking for support, setting a boundary, or simply allowing the feeling to pass.

Closing Reminder

Emotions are not weaknesses.
They are guidance.
When you listen without judgment, they lead you back to integrity.