Why this practice?
Ending meetings with reflection improves connection and signals respect (Liberating Structures).
What is it?
A brief closing where everyone shares a thought, feeling, or insight.
How to use it
Prompt: “One word for how you’re leaving this space?” Let each voice be heard. Close with gratitude.
Closing thought
How we end shapes how we remember.
Why this practice?
Recognising group emotional tone supports collective awareness and psychological safety (Harvard Business Review).
What is it?
Pausing to ask how the group is feeling.
How to use it
Use prompts like: “How are we doing emotionally right now?” Invite each person to share briefly. Name patterns without judgement.
Closing thought
Group emotions speak, take time to listen.
Why this practice?
When leaders name their feelings, it makes space for others to do the same (Brené Brown, Daring Leadership).
What is it?
Stating your emotional state simply and clearly.
How to use it
Say, “I’m feeling nervous about this deadline,” or “I’m proud of what we’ve done.” Avoid blaming or venting. Stay with your own experience.
Closing thought
Honesty with self invites honesty with others.
Why this practice?
Tuning in to body sensations increases self-awareness and emotion regulation (Frontiers in Psychology).
What is it?
A quick internal check of energy flow and tension.
How to use it
Close your eyes. Start at your head. Scan down slowly to your feet. Notice where you feel open, heavy, or tight.
Closing thought
Energy speaks. Learn to listen.
Why this practice?
Mindful tasting enhances pleasure, digestion, and interoceptive awareness (Appetite Journal).
What is it?
Paying close attention to one bite or sip.
How to use it
Take a bite or sip. Close your eyes if helpful. Notice taste, texture, and aftertaste.
Closing thought
Flavour becomes feeling when you pause to taste.
Why this practice?
Feeling connected to a greater purpose enhances workplace wellbeing. Alignment fuels resilience (Journal of Positive Psychology).
What is it?
One minute to reconnect to purpose.
How to use it
Before a task, ask: “How does this help someone?” Pause and feel the meaning. Let that guide your next step.
Closing thought
Purpose makes effort meaningful.
Why this practice?
Observing without judgment improves awareness and connection. Attention sharpens empathy and self-awareness (Mindfulness Journal).
What is it?
A one-minute silent observation practice.
How to use it
Choose a setting. Sit quietly for one minute. Notice five things: one sound, one scent, one sight, one sensation, one thought.
Closing thought
What you notice, you honour.
Why this practice?
Pausing to imagine what someone else might feel increases empathy. It reduces reactive thinking (Journal of Social Psychology).
What is it?
A mental check-in from another’s perspective.
How to use it
Before responding, ask: “What might they be feeling right now?” Hold that perspective for a few breaths.
Closing thought
Empathy grows in the space between reactions.
Why this practice?
Associating feelings with colours can make emotional self-awareness more accessible. It aids in naming and understanding emotions (Frontiers in Psychology).
What is it?
Picking a colour to represent your current mood.
How to use it
Each day, choose a colour for your mood. Write it down or draw it. Reflect: “What makes me feel this way today?”
Closing thought
Your feelings speak in shades before they speak in words.
Why this practice?
Looking at yourself with awareness builds emotional self-awareness. Eye contact with your reflection helps identify feelings (Journal of Humanistic Psychology).
What is it?
A quick pause to look at yourself and ask, “How do I feel?”
How to use it
Stand in front of a mirror. Make eye contact with yourself. Ask aloud or silently: “What am I feeling right now?”
Closing thought
Self-awareness starts when you stop to see yourself.
