How To Do It:

Gather objects that engage each of your five senses—a scented candle, a textured fabric, a piece of music, a flavorful snack, and something visually pleasing. Take time to engage with each object fully, focusing on the sensations and how they make you feel. Allow these sensory experiences to fill the emptiness with rich, grounding sensations.

Why It Works:

Engaging all five senses helps to reconnect you with the present moment and your physical body, replacing feelings of emptiness with a fuller, more embodied experience.

Guided Practice:

Take a comfortable position and close your eyes if that feels good. Take a few deep breaths, allowing your shoulders to relax away from your ears. Imagine each breath softening your body, preparing you for the gentle practice ahead.

Close your eyes and bring your attention to your senses, preparing to reconnect with the present moment through each one. Start with your sense of touch — notice the feeling of your clothes against your skin, the texture of the fabric, the sensation of air on your face. Feel into these sensations, perhaps noticing a softness, a roughness, or even a sense of discomfort.

Next, bring your awareness to your sense of hearing. Listen to the sounds around you, both near and far — the hum of a fan, distant traffic, birds chirping, or the silence between sounds. Notice how these sounds make you feel — perhaps a sense of calm, a feeling of irritation, or even a heightened sense of alertness. Allow yourself to fully engage with each sound, noticing any images, symbols, or memories that arise, or maybe even the opposite — a blankness or a disconnection from these sounds.

Move to your sense of smell, taking a deep breath in through your nose and noticing any scents in the air — perhaps a lingering fragrance, the freshness of the air, or even an absence of any noticeable smell. Notice how these scents affect your body — perhaps a sense of nostalgia, a feeling of clarity, or even a sensation of overwhelm. Stay with these sensations, allowing them to guide your awareness and deepen your connection to the present moment.

When you feel ready, gently open your eyes and take in your surroundings visually. Notice the colors, shapes, and movements around you. Feel into the experience of seeing — perhaps it brings a sense of curiosity, a feeling of peace, or maybe even a sense of overstimulation. Allow yourself to explore these sensations, knowing that whatever you feel is okay. Take a few deep breaths, noticing how your body feels now — perhaps more grounded, more attuned, or simply more aware. Carry this sense of sensory reconnection with you into your day, feeling more present and engaged.

How To Do It:

Hold a small, meaningful object in your hands—a stone, a piece of jewelry, or any item that has sentimental value. Close your eyes and imagine imprinting your emotions, thoughts, or intentions into this object. Let the object absorb your feelings of emptiness, and in return, imagine it giving back a sense of warmth, comfort, or strength.

Why It Works:

This practice helps to externalize the feeling of emptiness by transferring it into an object, which can then serve as a source of comfort or empowerment, helping to fill the void.

Guided Practice:

Before beginning, find a comfortable place to sit or lie down. Close your eyes softly if that feels right and take a few deep breaths. Imagine your body sinking into the support beneath you, releasing any tension.

Now, take a small object and hold it in your hands — something meaningful to you, like a stone, a piece of jewelry, or a small keepsake. Close your eyes and bring your awareness to the object, feeling its weight, texture, and temperature in your hands. Notice the sensations of holding this object, the way it rests in your palms, the coolness or warmth of its surface.

As you continue to hold the object, imagine imprinting your energy onto it. Visualize your breath flowing into the object, filling it with your presence, your thoughts, and your emotions. Notice any feelings that arise as you imprint this energy — perhaps a sense of connection, a feeling of peace, or a surge of emotion. Allow yourself to fully engage with the object, letting it absorb your energy and reflect back a sense of calm or strength.

Visualize the object as a vessel for your intentions. Imagine it holding your hopes, your dreams, or your desires. See if any images, symbols, or memories come up as you continue to imprint your energy onto the object — perhaps a memory of a loved one, a symbol of protection, or an image of peace. Allow these images to deepen your connection to the object, letting them enhance your sense of purpose and intention.

When you feel ready, gently open your eyes and take a few deep breaths, feeling the object in your hands. Notice how your body feels now — perhaps more grounded, more connected, or simply more attuned to your own energy. Gently set the object down, carrying this sense of imprinting and connection with you into your day, feeling a deeper sense of intention and focus.

How To Do It:

Put on some music that resonates with your current mood and allow your body to move freely to the rhythm. There are no rules—just let your body express whatever it needs to, whether it’s flowing, shaking, or stillness.

Why It Works:

Creative movement can help release stuck emotions and re-engage with your sense of self, filling the void with self-expression and reconnection to your physical body.

Guided Practice:

Stand comfortably with your feet hip-width apart and arms relaxed by your sides taking a few deep breaths, feeling the ground beneath your feet and the length of your spine. Take a few deep breaths, letting your awareness settle into your heart center. Feel into the rhythm of your breath and imagine a gentle warmth spreading from your heart, softening and expanding as you breathe.

Allow your body to start moving in whatever way feels natural — perhaps a gentle sway, a stretch, or a dance-like movement. Notice the sensations in your body as you move — the stretch in your muscles, the rhythm of your breath, the sway of your torso.

As you continue moving, imagine each movement as an expression of your inner world. Feel the freedom to explore different shapes and rhythms, noticing how each movement feels. Stay with these sensations, allowing yourself to be guided by your body’s impulses. Notice any emotions that arise — perhaps a sense of joy, a feeling of release, or a playful curiosity. Let these emotions guide your movements, noticing how they change the way you move.

Visualize your movements creating patterns in the space around you. See if any images, symbols, or feelings arise as you dance or move — perhaps a spiral, a wave, or a circle. Allow these images to deepen your connection to your body, letting them guide your movements in new and creative ways. Feel the energy flowing through your body, as if you were painting the air with your movements, each stroke expressing a part of your inner landscape.

When you feel ready, gradually slow your movements to a stop, and take a few deep breaths, feeling the energy settle in your body. Notice how your body feels now — perhaps more alive, more connected, or simply more free. Gently open your eyes, carrying this sense of creative exploration and freedom with you into your day, feeling more expressive and attuned to your body.

How To Do It:

Sit comfortably with one hand on your heart. As you inhale, imagine breathing in love, compassion, and warmth directly into your heart space. Exhale slowly, imagining these feelings spreading throughout your body.

Why It Works:

This focused breathing exercise helps to cultivate a sense of self-compassion and emotional fullness, addressing the emotional void that can accompany feelings of emptiness.

Guided Practice:

Find a comfortable position, either seated or standing, and take a few moments to breathe deeply. As you settle, bring your awareness to your body, noticing any areas that feel tense or relaxed. Let your breath be an anchor, steadying you as you prepare for this practice.

Allow yourself to be still, feeling your breath soften your body and quiet your mind. Place one hand over your heart, feeling the rise and fall of your chest with each breath. Focus your attention on your heart space, noticing any sensations — a warmth, a gentle pulsing, or the steady rhythm of your heartbeat. Allow your breath to deepen, feeling the expansion in your chest with each inhale and the gentle release with each exhale.

As you continue to breathe, imagine each inhale drawing in light and warmth into your heart space. Visualize this light expanding with each breath, filling your chest and radiating outwards. Notice any emotions that arise as you breathe into your heart center — perhaps a sense of calm, a feeling of openness, or a gentle softening. Stay with these sensations, allowing them to deepen your connection to your own heart.

Visualize your breath as a healing force, moving in and out of your heart, clearing away any tension or heaviness. See if any images, memories, or symbols arise that represent the emotions you are feeling — perhaps a blooming flower, a glowing sun, or a calm ocean. Allow these images to guide your breath, letting them enhance your sense of peace and connection. When you feel ready, gently release your focus on the heart space, and take a few deep breaths, noticing the energy radiating from your chest. Notice how your body feels now — perhaps more centered, more open, or simply more at peace. Gently open your eyes, carrying this sense of heart-centered awareness with you into your day, feeling more connected to your inner self.

How To Do It:

Place both hands over your chest and take a deep breath in. As you exhale, hum softly, feeling the vibrations in your chest. Repeat this several times, allowing the vibrations to spread through your chest and upper body.

Why It Works:

Humming creates vibrations that can stimulate feelings of warmth and presence in the chest area, helping to alleviate the sensation of emptiness by reconnecting you with your body.

Guided Practice:

Sit or stand comfortably and take a few deep breaths, feeling the weight of your body supported by the ground. As you breathe, notice any sensations of tightness or discomfort. Imagine your breath moving into these areas, creating space and softness.

Feel each breath deepen your relaxation and still your thoughts. Close your eyes and place one hand gently on your chest, right over your heart. On your next exhale, begin to hum softly, feeling the vibrations resonate through your chest and into your hand. Notice the sensation of the hum in your chest — perhaps a gentle vibration, a warmth, or a subtle pulsing.

Stay with the feeling of the hum, allowing each exhale to carry the sound and vibration through your chest. Feel the sound waves expanding outward, creating a soothing and calming effect. Notice any emotions that arise as you continue humming — perhaps a sense of calm, a feeling of comfort, or even a release of tension. Allow these emotions to be present, letting the hum guide you deeper into your experience. Feel the connection between your breath, the hum, and your heart, noticing how this simple act can create a profound sense of inner harmony.

Visualize the sound of the hum spreading warmth and light through your chest. Imagine this light radiating outwards from your heart, filling your entire chest cavity with a golden glow. See if any images, memories, or symbols arise — perhaps a memory of being comforted, a belief about self-soothing, or an image of a calming wave. Allow these images to deepen your connection to the practice, letting them bring a sense of peace and centeredness.

When you feel ready, gently let the humming fade, and take a few deep breaths, noticing the residual vibrations in your chest. Notice how your body feels now — perhaps more relaxed, more centered, or simply more attuned to your own heart. Gently open your eyes, carrying this sense of inner peace and harmony with you into your day, feeling more connected to yourself and ready to engage with the world around you.

How To Do It:

Sit or lie down in a comfortable position. Close your eyes and take a few deep breaths. Slowly scan your body from head to toe, paying attention to any areas that feel numb or disconnected. Gently place your hand on those areas and breathe into them, inviting sensation and warmth back into your awareness.

Why It Works:

This exercise helps to reconnect you with your body and emotions, addressing the physical and emotional disconnection that often accompanies feelings of emptiness.

Guided Practice:

Lie down in a comfortable spot, letting your body relax into the ground beneath you. Close your eyes and take a slow, deep breath. Begin to notice the contact between your body and the surface, feeling the support from head to toe.

Continue by taking a few deep breaths, allowing your body to relax with each exhale. Feel the weight of your body pressing down, noticing the points where you make contact with the surface beneath you. Allow your breath to flow naturally, feeling how it moves through your chest and abdomen, expanding and releasing like gentle waves. Notice the sensation of your breath moving through your body, becoming aware of how it nourishes and energizes you, perhaps inviting a deeper sense of relaxation and calm, or maybe creating a subtle alertness or clarity. Let your awareness settle into this rhythm, gently guiding your focus inward.

Start to bring your attention to your feet, feeling the contact of your feet with the ground or the surface they rest on. Notice the sensations in your toes, the arch of your foot, and your heels. Feel the sensation of your feet on the ground, feeling the contact with the floor, perhaps noticing a sense of stability and grounding, or maybe a feeling of lightness or readiness to move. As you breathe in, imagine sending your breath down into your feet, and as you breathe out, let go of any tension or tightness. You might even visualize roots extending from your feet into the earth, grounding you deeply. Or perhaps, you see your feet as free and unburdened, ready to step forward into something new. Notice if this feeling of grounding or lightness is familiar from other moments in your life.

Allow your attention to drift upwards, scanning through your hips and pelvis. Notice any tightness or ease, any subtle movements or stillness. Sense the subtle tension or relaxation in your hip joints, noticing how these areas support your ability to move or remain still, sensing any shifts in comfort or alignment. As you breathe, see if you can soften any areas of tension, letting your hips settle more deeply into the surface beneath you. Visualize any emotions stored here, perhaps seeing them as colors or shapes. Maybe these shapes are soft and flowing, or sharp and defined, and imagine gently softening or reshaping these forms. Notice if these images bring up any beliefs or familiar patterns, sensing how these might connect to your current state or past experiences, or perhaps to aspirations and dreams for the future.

Shift your focus now to your lower back and abdomen. Notice the gentle rise and fall of your belly with each breath, the soft expansion, and contraction. Feel the sensations in your abdomen, feeling the rise and fall of each breath, and perhaps noticing how this movement creates a sense of rhythm and flow within, or maybe a sense of tension or holding. As you explore this area, allow yourself to be curious about any sensations you might find—perhaps a tightness, a warmth, or a pulsing energy. You might recall a time when a similar sensation was present, noticing any insights or meanings that arise from this connection. Allow yourself to sense what this area of your body might be holding or expressing, whether it’s peace, uncertainty, or something else entirely.

Bring your awareness up to your chest, noticing the rhythm of your heartbeat and the expansion of your lungs. Feel the movement in your ribs with each inhale and exhale, sensing the life force moving through you. Notice the rhythm of your heartbeat, tuning into the gentle pulsing sensation that moves through different parts of your body, perhaps feeling a sense of connection with each beat, or maybe a sense of disconnection or fragmentation. As you focus on this area, allow yourself to feel the vitality and energy present in your chest. Perhaps images of safety, comfort, or openness arise, inviting you to explore what these symbols might mean to you in this moment. Or maybe you feel a sense of constriction or guardedness, noticing if any insights or memories come forward, gently guiding your awareness to deeper understanding.

Finally, direct your attention to your shoulders, neck, and head. Notice any tension or ease in your shoulders, perhaps feeling a desire to let them drop or roll back, releasing any held tension. Observe the sensations in your neck and shoulders, noticing how they carry weight or tension, and perhaps sensing a release as you adjust your posture, or maybe feeling a continued sense of holding or resistance. Feel the muscles in your face, your jaw, and your scalp. Notice any areas of tightness or relaxation, allowing your breath to gently soften these areas. Let yourself notice familiar places in life where you might hold this tension, perhaps at work, in conversation, or while facing a challenge. Allow any meanings or beliefs related to this tension to arise gently, noticing their presence without needing to analyze or change them, or perhaps feeling a sense of curiosity about them.

As you complete this body scan, take a moment to feel your entire body as a whole, sensing how each part is connected to the next, creating a sense of unity and wholeness. Notice if there’s a sense of completeness or wholeness that emerges, not cognitively but as a felt experience—a fullness in your heart, a calmness in your belly, or a stability in your stance, or perhaps a feeling of incompleteness or yearning for something more. When you feel ready, gently bring your awareness back to your breath, taking a few deep, grounding breaths before slowly opening your eyes, or simply staying in this state of awareness for a little longer if that feels right for you.

How To Do It:

Reconnect with your inner child by engaging in a playful activity you enjoyed as a child—drawing with crayons, building with blocks, or playing with a toy. Let go of any adult expectations and simply immerse yourself in the joy of play, allowing your inner child to express themselves freely.

Why It Works:

Engaging in play can help to reawaken a sense of joy and creativity, filling the emotional void with a sense of innocence and spontaneity that often gets lost in adulthood.

Guided Practice:

Find a place where you can sit or lie comfortably and take a few deep breaths. Feel the support beneath you and imagine your body becoming heavy and relaxed. With each breath, notice if there are areas of your body that feel more settled or more awake.

Close your eyes and bring to mind an image of yourself as a child. Visualize your younger self playing freely, perhaps running through a field, drawing with chalk, or dancing in the living room. Notice the feelings that arise as you watch your inner child play — perhaps a sense of joy, a feeling of nostalgia, or even a touch of sadness.

Allow yourself to connect with the emotions of your inner child. Feel the freedom and innocence of that time, noticing how your body responds — maybe a lightness in your chest, a smile forming on your lips, or a tear welling up in your eyes. Stay with these sensations, allowing them to guide your experience. Notice any images, symbols, or memories that come up — perhaps a favorite toy, a childhood friend, or a place that felt safe. Let these images deepen your connection to your inner child, bringing forth both joy and possibly unexpected emotions, like a sense of loss or longing.

Imagine yourself stepping into the scene and joining your inner child. Feel the sensation of playfulness in your body, maybe a lightness in your steps, a flutter in your stomach, or a surge of energy. Notice how this experience affects you — perhaps a feeling of liberation, a sense of vulnerability, or even a bit of discomfort in reconnecting with this part of yourself. Stay with these sensations, allowing them to guide you in nurturing your inner child.

When you feel ready, gently step back from the scene, and take a few deep breaths, feeling the connection with your younger self remain. Notice how your body feels now — perhaps more playful, more connected, or simply more at ease with your own history. Gently open your eyes, carrying this sense of inner connection and playfulness with you into your day, feeling more whole and integrated.

How To Do It:

Stand up and stretch your arms overhead, reaching as high as you can. As you stretch, imagine your body filling up with warm, golden light, slowly spreading from your fingertips down through your entire body.

Why It Works:

Stretching helps to physically expand your body, while the visualization of light can symbolically fill the emptiness, promoting a sense of fullness and vitality.

Guided Practice:

Find a quiet place where you can sit comfortably and take a few deep breaths. Allow yourself to become aware of the gentle rise and fall of your belly as you breathe. Allow your breath to be a wave that moves through you.

Now, stand comfortably with your feet hip-width apart and arms relaxed by your sides taking a few deep breaths, allowing your body to relax and your mind to focus. Start a gentle full-body stretch by reaching your arms up overhead, feeling the lengthening in your spine and the expansion in your ribcage. As you stretch, visualize yourself reaching towards the sky, imagining your fingertips brushing against the clouds.

Feel the sensation of the stretch moving through your entire body. Notice the muscles that are lengthening, the spaces between your vertebrae expanding, and the openness in your chest. Stay with these sensations, allowing yourself to fully experience the stretch. Notice any emotions that arise — perhaps a sense of freedom, a feeling of openness, or even a hint of tension. Allow these emotions to guide your stretch, noticing where in your body you feel them most intensely.

As you hold the stretch, imagine yourself as a tall tree reaching towards the sky. Visualize your roots grounding deeply into the earth, providing stability and strength, while your branches stretch out towards the sun, seeking growth and expansion. Feel the energy moving through your body, from your feet to your fingertips, as if you were drawing nourishment from the earth and light from the sky. Notice any images, symbols, or feelings that come up as you hold this visualization — perhaps a sense of strength, a feeling of balance, or an image of growth.

When you feel ready, gently lower your arms and release the stretch, taking a few deep breaths to settle. Notice how your body feels now — perhaps more open, more energized, or simply more aligned. Gently open your eyes, carrying this sense of stretch and expansion with you into your day, feeling grounded yet open to new possibilities.

How To Do It:

Choose one of the natural elements (earth, water, fire, air) that you feel drawn to. Close your eyes and imagine embodying this element—earth as solid and grounded, water as fluid and adaptable, fire as warm and energetic, or air as light and expansive. Move your body in a way that reflects this element.

Why It Works:

This exercise taps into the archetypal energies of the elements, allowing you to reconnect with a deeper sense of self and draw on the qualities that you may need to fill the emptiness.

Guided Practice:

Stand comfortably and take a few deep breaths, feeling the air move in and out of your lungs. Notice the sensations in your body, perhaps feeling a sense of stillness or restlessness. Let your breath guide you.

Now, stand with your feet hip-width apart, grounding yourself firmly into the earth taking a few deep breaths, feeling the length of your spine and the stability of your stance. Imagine embodying the four elements — earth, water, fire, and air — each inspiring a different movement or posture. Start with earth, feeling the strength and stability in your legs, perhaps stomping or grounding down into a firm, rooted stance. Notice the sensations of stability and grounding in your body.

Next, shift into water, allowing your body to flow and sway, as if moving with gentle waves. Feel the fluidity in your joints, the soft movements of your arms, the gentle sway of your torso. Notice the emotions that arise with this fluid motion — perhaps a sense of calm, a feeling of adaptability, or a soothing rhythm. Stay with these sensations, letting them guide your movements and deepen your connection to the element of water.

Transition to fire, igniting your inner energy with dynamic, powerful movements. Feel the heat building in your body, the strength in your muscles, the quickness in your movements. Notice any emotions or memories that arise with this element — perhaps a feeling of passion, a surge of energy, or a memory of determination. Allow these feelings to guide your experience, moving with intensity and focus.

Finally, embody the element of air, moving with lightness and freedom. Imagine yourself as a feather floating on the breeze, your movements light, expansive, and effortless. Notice how this element makes you feel — perhaps a sense of freedom, a lightness in your heart, or a gentle openness. Let these sensations guide your movements, exploring the space around you with a sense of curiosity and wonder.

When you feel ready, bring your movements to a gentle stop, and take a few deep breaths, noticing the integration of all elements within you. Notice how your body feels now — perhaps more balanced, more energized, or simply more in tune with the natural elements. Gently open your eyes, carrying this sense of elemental embodiment with you into your day, feeling more connected to the world around you.