A.P.E. Check-in
A 5-minute practice to increase inner awareness by examining attention, posture, and emotional tones.
Why it works
Developing interoceptive (internal) awareness is particularly useful during transitions or when you need to reset.
How to practice
- Set a 5-minute timer to check in with each of the following in this order:
- (A) Awareness: Notice the quality of your awareness, including of the space behind, below, and above you. Is it narrow/expansive? Focused/scattered?
- (P) Posture: Scan your spine from tailbone to skull. Note tension, connection points, and your head/jaw position. Breathe into any tension you discover.
- (E) Emotion: Observe and feel where emotions and their physical sensations live in your body. Do not try to change them—just observe.
- Over time, you’ll build your own A.P.E. "library," noticing the situations, environments, or moments that have their own unique flavor.
Good to know
Notice how you are able to tune out "the story" of what is happening and tune more into what is alive at this moment.
The research
Interoceptive Awareness Skills for Emotion RegulationPrice & HoovenInteroceptive attention facilitates emotion regulation strategy useFüstös et al.Get the full library
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