Welcome
Take a moment for yourself
This brief check-in and guided meditation is a gentle space to pause, notice how you're feeling, and reconnect with your inner experience. There are no wrong answers — only honest ones.
Step 1 of 5
How are you feeling right now?
Select all the emotions that describe your current state.
Step 2 of 5
How strong are these feelings?
Move the slider to reflect the intensity of your emotion.
5
Moderate
Step 3 of 5
Reflections/Feedback
Write freely — there's no judgment here.
Step 4 of 5
Guided meditation
Choose a length, then settle in for a simple breath meditation to ground you in the present moment.
Find a comfortable seated position. Let your spine be tall but not rigid, your shoulders soft. When you're ready, choose a duration below and press start.
Practice length
Ready
Choose a duration above, then press start.
Sound on
Step 5 of 5
Your check-in summary
Here's what you shared today. You may send this to Nathan for your records.
Emotion
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Intensity
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Meditation
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Your check-in is sent securely to nathan@NewRiverHealing.com.
This tool is not a substitute for therapy or crisis intervention.
This tool is not a substitute for therapy or crisis intervention.
Thank you for checking in
Taking time to pause and notice how you feel is an act of courage and self-compassion. Every check-in is a step toward deeper self-awareness and healing.
You yourself, as much as anybody in the entire universe, deserve your love and affection.
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🌿
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Remember: You are worthy of care, rest, and joy — today and every day.