There is always some squeeze.
This helps you find where it is landing today.
Before we steady anything, take one minute to notice where the squeeze is showing up. You do not need to work it out yet. Just notice where the pressure is landing.
SLS Squeeze Check-In™ is a proprietary tool of The Life That Fits™ · Janna M Rowe
Take one breath in.
Let it out slowly.
Unclench your jaw.
Let your shoulders drop.
Moving on in a moment…
Name your squeeze.
Select all that fit right now.
Where is the pressure hitting most?
Choose the closest fit.
The 90-Second Body Steady
Steady starts with the body — because a steadier body gives the mind somewhere safer to land.
You may already know what helps your body steady. Use what works for you first. If nothing comes to mind, here are some options.
Shake your hands and arms out hard for 30 seconds
Walk fast, jump on the spot, or move until something shifts
Breathe in for 2 counts — breathe out for 5. Longer out than in. Repeat gently.
Use your own
Press both feet into the floor. Feel the weight of your body.
Wrap your arms around yourself or hold something warm.
Breathe in through your nose — then one short sniff to fill completely — then breathe out slowly. Repeat gently.
Use your own
Try 90 seconds to reset your body.
Has your body softened, even slightly?
The 90-Second Body Steady
Steady starts with the body — because a steadier body gives the mind somewhere safer to land.
You may already know what helps your body steady. Use what works for you first. If nothing comes to mind, here are some options.
Shake your hands and arms out hard for 30 seconds
Walk fast, jump on the spot, or move until something shifts
Breathe in for 2 counts — breathe out for 5. Longer out than in. Repeat gently.
Use your own
Press both feet into the floor. Feel the weight of your body.
Wrap your arms around yourself or hold something warm.
Breathe in through your nose — then one short sniff to fill completely — then breathe out slowly. Repeat gently.
Use your own
Try 90 seconds to reset your body.
Has your body softened, even slightly?
The 90-Second Mind Steady
Your body has had a moment to steady. Now give your mind somewhere safer to land.
You may already know what helps your mind steady. Use what works for you first. If nothing comes to mind, here are some options.
Brain dump — get the loop out. Write it, type it, or voice-note it without sorting or fixing.
Say or write: I am having the thought that…
Use your own
Switch it up — change one thing. Move rooms, stand up, open a window, put on one song.
Say or write: Right now my mind feels…
Use your own
Try 90 seconds to reset your mind.
Has your mind softened, even slightly?
Tired but Wired
Body · Drained + Mind · Flooding
Your body is exhausted but your mind won't stop. Steady starts with the body — gently, without adding more demand.
You may already know what helps when you feel like this. Use that first. If nothing comes to mind, try this:
Rub your hands together until they feel warm.
Rest your head heavily into your palms.
Lean forward. Press both feet flat into the floor.
Stay here.
Breathe in through your nose — then one short sniff to fill completely — then breathe out slowly. Repeat gently.
Use your own
Try 90 seconds to reset your body.
Has anything shifted, even slightly?
Charged but Foggy
Body · Overcharged + Mind · Foggy
Your body has charge it needs to move through — and your mind has gone quiet. Steady starts with the body — simple moves only, no thinking needed.
You may already know what helps when you feel like this. Use that first. If nothing comes to mind, try this:
Step up to a wall. Press your palms flat against it.
Push with your full body weight.
As you push, let out a long low sound — Voooo — until your breath runs out.
Repeat gently at your own pace.
If you can't reach a wall — squeeze both fists as tight as you can for 5 seconds. Then let them drop completely open. Repeat.
Breathe in for 2 counts — breathe out for 5. Longer out than in. Repeat gently.
Use your own
Try 90 seconds to reset your body.
Has anything shifted, even slightly?
The 90-Second Body Steady
Not sure where the squeeze is starting. That is fine. Steady starts with the body — and the body is always a safe place to begin.
You may already know what helps when you can't find the squeeze. Use that first. If nothing comes to mind, try this:
Breathe in slowly for 2 counts.
Breathe out slowly for 5 counts.
Longer out than in.
Repeat gently until the timer ends.
Try 90 seconds to reset your body.
Has anything shifted, even slightly?
Mind Steady
Your body has had a moment to steady. Now notice — where is the squeeze sitting in your mind right now?
You may already know what helps your mind steady. Use what works for you first. If nothing comes to mind, choose the closest fit.
Brain dump — get the loop out without sorting or fixing.
Say or write: I am having the thought that…
Use your own
Switch it up — change one thing. Move rooms, stand up, open a window, put on one song.
Say quietly: Right now my mind feels…
Use your own
Breathe in for 2 counts — breathe out for 5. Longer out than in. Repeat gently until the timer ends.
Try 90 seconds to reset your mind.
Has anything shifted, even slightly?
Which feels closest?
Choose the combination that fits right now.
Overcharged + Flooded
Body · Overcharged + Mind · Flooding
Everything is too much, too fast. Body and mind both need to move the charge through — together.
You may already know what helps when everything is too much, too fast. Use that first. If nothing comes to mind, try this:
Shake your hands and arms out hard — or walk fast, jump on the spot, or move until something shifts.
As you move, let the mind dump — say, think, or mutter whatever is flooding. Don't sort it. Just let it out.
Move and release. That is enough.
Breathe in for 2 counts — breathe out for 5. Longer out than in. Repeat gently.
Use your own
Try 90 seconds to reset your system.
Has anything shifted, even slightly?
Drained + Foggy
Body · Drained + Mind · Foggy
Everything has gone flat and slow. Body and mind both need something gentle to call safety back.
You may already know what helps when everything has gone flat and slow. Use that first. If nothing comes to mind, try this:
Press both feet into the floor. Feel the weight of your body.
Wrap your arms around yourself or hold something warm.
Let your mind rest where it is — no solving, no starting.
Just this. Stay here.
Breathe in through your nose — then one short sniff to fill completely — then breathe out slowly. Repeat gently.
Use your own
Try 90 seconds to reset your system.
Has anything shifted, even slightly?
Try a different move.
Sometimes a different input is what is needed — not more of the same. Try the other pathway, or use something of your own.
Press both feet into the floor. Feel the weight of your body.
Wrap your arms around yourself or hold something warm.
Breathe in for 2 counts — breathe out for 5. Longer out than in. Repeat gently.
Shake your hands and arms out hard for 30 seconds.
Walk fast, jump on the spot, or move until something shifts.
Short sniff in — second sniff to fill — breathe out slowly. Repeat gently.
You have steadied.
That is the first move. Only 90 seconds. You know where the squeeze is and you have some relief. You are ready to move on to Lighten and Shape. You can do this yourself or alongside others in your Reset Session.
Steady is relief. Lighten is what reduces the need for it — by changing what keeps recreating the pressure.
Your next step
Steady is the first move. The rhythm is always here to return to.
Your system needs more time right now.
That is completely valid. Come back when you feel a little steadier — try something that may help, or reach out to someone who can support you right now.
SLS Squeeze Check-In™ will be here when you return. Returning is not starting over.
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