mindfulness
Baseline Check
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8:45 remaining
Scene — prepare
Ocean
6 Hz Theta
Short assessment-style session. Asks you to rate body connection, desire, and comfort with self-touch on subjective scales. Creates a before snapshot for tracking change.
How to use
This is a brief self-assessment session used at the start and end of multi-week plans. It captures four subjective ratings that serve as a baseline. Do it honestly — there are no good or bad numbers. The value is in comparing your numbers over time.
The science
Subjective self-assessment, while not as precise as clinical instruments, provides a reliable within-person measure of change over time. The act of self-rating activates metacognitive processes — thinking about your own thinking and feeling — which strengthens interoceptive accuracy. Research on self-monitoring in behaviour change shows that the simple act of tracking a metric improves outcomes by 20-30%, likely through increased self-awareness and motivational feedback.
Tips
- Be honest. Inflating your numbers helps no one.
- Write the numbers down — your memory will distort them over time
- The comfort-with-self-touch number is often the one that shifts most dramatically
- Do not compare your numbers with anyone else. This is a conversation with yourself.
Precautions
- For adults 18+ only
Session phases
Scene — prepare
Find somewhere quiet and comfortable. Sit or lie down — whatever feels right. Put your phone on silent. You do not need anything for this session except your attention. This time is yours.
Scene — welcome
Welcome to Baseline Check. This is a ten minute session. Whatever happens is exactly right. There is no goal, no performance, and no wrong way to do this.
Scene — arrive
Close your eyes. Place one hand on your belly. Breathe in through your nose for four counts. Out through your mouth for six. Let your shoulders soften. Let your jaw release. With each exhale, allow a little more weight to settle into the surface beneath you. There is nothing to do. Nowhere to be. Just this breath and the awareness it brings.
Rate — body connection
On a scale of one to ten, how connected do you feel to your body right now? One means you feel entirely in your head — your body is just something that carries your brain around. Ten means you are deeply embodied — you feel sensations, emotions, and aliveness in your body constantly. Pick a number. There is no good or bad number. It is a snapshot.
Rate — interest in intimacy
On a scale of one to ten, how would you rate your interest in intimacy this week? One means no interest at all — it does not even cross your mind. Ten means high, consistent interest. Again, just a snapshot. Not a judgment. These numbers fluctuate, and that is normal.
Rate — comfort with self-touch
On a scale of one to ten, how comfortable are you with touching your own body for pleasure? One means significant discomfort, guilt, or avoidance. Ten means completely at ease, no shame, full permission. This number often carries the most emotional charge. Notice what comes up as you choose it.
Optional — one more
On a scale of one to ten, how much do you feel you understand what brings your body pleasure? One means you have very little idea — you have not explored, or it has been a long time. Ten means you have a detailed, confident map of what works for you. This last number is about self-knowledge. It changes the most with practice.
Return — a snapshot, not a score
Write these numbers down if you can. Body connection. Interest. Comfort. Self-knowledge. These are not scores to improve for someone else — they are a snapshot of where you are today. When you retake this assessment in 30 days, the change will surprise you. Not because you tried harder. Because you showed up consistently.