If you want, take up to five minutes to notice ordinary sensations without judging how you look. You can stop before you begin or at any step. No contact or partner is required.
Start with a neutral sensation
Use the five prompts below as a small check-in, not a target. Notice what is easy to name, decide whether to continue, and leave the rest alone. There is nothing to prove or record.
Five minutes, with a way out of each one
Five neutral prompts with an exit at every step.
- Notice one point of contact. For example, feet on the floor or back against a chair.
Exit: stop here if you prefer. - Name one neutral sensation. Warm, cool, pressure, or the feel of fabric are enough.
Exit: "nothing" is also an answer. - If an appearance thought arrives, you do not need to answer it.
Exit: stop if attention to your body adds distress. - Choose whether to continue. On your own or with a partner, no contact is required.
Exit: choosing not to continue is complete. - End the prompts. There is no result to record.
Exit: there is no required next step.
WHEN AN ARTICLE IS NOT ENOUGH.
If appearance worries take up a lot of time or affect your life, speak to a GP. For urgent mental-health help use NHS 111. Call 999 or go to A&E if someone's life is at risk or you cannot keep yourself or someone else safe.
Source note: these prompts use ordinary sensations and do not ask you to change how your body looks.
When an article is not enough
If appearance worries take up a lot of time or affect your life, speak to a GP.
For urgent mental-health help use NHS 111. Call 999 or go to A&E if someone's life is at risk or you cannot keep yourself or someone else safe.
If you want more structure
Body Confidence is an optional Pura Sensa programme. Open it if a guided format suits you, or leave the check-in here.
Programme
Body Confidence
Your body deserves kindness. This 3-week programme addresses the shame and body image barriers that block intimacy — replacing judgment with curiosity and criticism with gratitude.
- Address shame and body image
- Gratitude-based body awareness
- Permission to feel pleasure
- Gentle, affirming progression
For a longer discussion of somatic connection, read The Art of Somatic Connection.
Frequently asked questions
What if five minutes makes me feel worse?
Stop. You do not need to finish the check-in. Use the NHS help routes above if appearance worries take up a lot of time, affect your life, or you need urgent support.
Do I have to do it with a partner?
No. You can use any or none of the prompts alone. If a partner is present, either of you can stop or change your mind at any point.
References
1. NHS. Body dysmorphic disorder. NHS guidance. 2. NHS. Where to get urgent help for mental health. NHS urgent-help guidance. 3. Pura Sensa. The Art of Somatic Connection. Live post.