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Life is a Puzzle. Master the Pieces. Live well.

Thee Puzzle piece CONNECTING TO MYSELF

Practice book

1st Step

Discover

Explore Thee Puzzle framework

Puzzle framwork

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FAQ

2nd Step

Choose

Witness how others have used Thee Puzzle and inspire yourself

People story

Thoughts

3rd Step

Apply

Pick one Puzzle piece
Apply the tip(s)
Follow up on results
Acknowledge positive impact
Repeat

The puzzle tips

Practice book

INTRODUCTION TO THEE PUZZLE PRACTICE BOOK

You’re reading these lines because you’ve decided to bring a Puzzle tip into your life—congratulations on taking this meaningful step!

The Practice Book serves as your guided companion to implement Thee Puzzle tips, supporting you step by step on your transformation journey toward living well. For each Puzzle tip, you’ll find practical guidance on how to apply it and tools to track your progress. Be ready to take notes as you move through the steps!

When introducing a new Puzzle tip, we recommend focusing on just one tip at a time for a minimum of seven consecutive days. Science suggests that building a habit takes about three weeks:

The first week helps you get familiar with the change.
The second week can be challenging as doubts and resistance often arise. This is when persistence is key—stick with it!
By the third week, the habit will feel natural, and you may even find yourself craving the practice. From this point on, the tip becomes part of you.

Once you’ve completed the program with one tip, move on to the next. There’s no pre-set order—focus on what feels right for you, when you need it most.

Enjoy the process of anchoring new habits into your life!
Live well.

SETTING THE SCENE TO LIVE WELL

How do you feel starting this practice book? On a scale 0 to 10.

How do you want to feel after applying Thee Puzzle in your life? On a scale 0 to 10.

Close my eyes and imagine being there. Capture here with my own key words what it feels like - with some thoughts, feelings and sensations how it will be:

Do I commit to myself to keep going until I reach my goal?

And when do I want to start?

You have chosen to focus on the tips of Thee Puzzle piece:

CONNECTING TO MYSELF

Today

Goal

Result

SETTING UP EXPECTATIONS

CREATING MY SAFE BUBBLE

What this tip is about:

How to practice this tip?

My mind is often the primary reason I turn to Thee Puzzle. I frequently find myself caught in negative thoughts that don’t help me. I dwell on the past, thinking about what I could have done better, or I project my challenges into the future, imagining one dark scenario after another. This is my Ego trying to protect me (cf. tips from the Puzzle piece "My Ego"), but it’s not helpful. Constantly thinking about what I should have done or should avoid becomes overwhelming. Sometimes, I need to relax my mind and create mental space. I want to gift myself the luxury of pausing my thoughts and enjoying a moment of calm. To achieve this, I need to address my immediate needs and pause my mind in the moment. When my thoughts spiral endlessly, it feels like I’m suffocating. My challenges seem to consume all the oxygen around me, leaving no room to breathe. It’s as if I’m trapped, pressed up against a wall, with no space to move. Right now, I need to regain some level of freedom. I need to create a bubble of space. It is a simple yet effective habit to break stress in the moment. It starts with acknowledging that I’m doing this to myself, right then. Next, I shall find a quiet place where I can be alone. Standing there, I’ll stretch my arms out to the sides at shoulder height, reaching as far as I can. This physical act defines the size of my bubble—the space I want to create for myself. As I do this, I will close my eyes and breathe. My breathing doesn’t need to change rhythm, but I will make sure I inhale and exhale deeply. I inhale through my nose and exhale through my mouth, counting up to 3 as I breathe in, and up to 3 as I breathe out. I imagine that with every breath, I am filling my bubble with air, like inflating a balloon. The more air I breathe into it, the more oxygen I give myself and the more space I create. I’ll keep my arms up as I breathe, lowering them once my bubble is fully inflated. After lowering my arms, I’ll take a moment to visualize myself in the center of my bubble. This bubble moves with me and surrounds me wherever I go. It’s my personal safe space, and it is an extension of me. I shall also decide on the color of my bubble. Like a balloon, its outer color defines how it looks inside. I shall imagine light passing through the walls of my bubble, reinforcing with warmth my color. This light strengthens me, making me feel safe and peaceful. Inside my bubble, nothing can harm me. It’s warm, cozy, and come. I will stay within this bubble as long as I need before stepping back into my day. Whenever needed, I can create my bubble by repeating the steps above. The more I practice, the easier and faster it will be to bring up my bubble when I need it. Over time, it will become an automatic resource to help me regain calm and balance.

This step-by-step guide is designed to help me create a safe and calming space for myself whenever my thoughts feel overwhelming.

By practicing this technique, I will learn how to pause my mind, regain a sense of freedom, and experience moments of peace - as I create a safe bubble around myself.

Step 1: Acknowledge my thoughts

Start by recognizing that my thoughts spiral negatively right here and right now, and that I am overwhelming myself.
Acknowledge that I am doing this to myself. This is not about blame; it’s about taking ownership so I can create a shift. Because if I am doing this to me, then I can change it too!
Acknowledge too that when I am overwhelmed, it feels like I have no room. I feel trapped, back on the wall - and so I do need to recreate space for myself.

Step 2: Find a quiet space

Locate a calm and private spot where I can be alone.
Stand comfortably, ensuring I have enough room to stretch out my arms.

Step 3: Define the size of my bubble

Stretch my arms out to the sides at shoulder height, reaching as far as possible.
Visualize this physical gesture as creating the boundaries of my personal bubble—the space I am reclaiming for myself.

Step 4: Choose a color

Decide on the color of my bubble. This color symbolises my safe space, and defines the energy inside my bubble.
Imagine light passing through the walls of my bubble, reinforcing the color and filling it with warmth. Allow this light to make me feel stronger and calmer.
Breath in and breath out this color, and it energy it represents.

Step 5: Visualize my bubble

Picture myself standing at the center of my bubble.
Visualize it moving with me, protecting me wherever I go. It moves at the same speed as me, and always keeps me in its center. It is flexible yet strong, and always surrounding me.

Step 6: Focus on my breathing

Close my eyes to center myself.
Inhale deeply through my nose for a count of 3, and exhale slowly through my mouth for a count of 3.
Imagine that with every breath, I am inflating my bubble, like I am blowing up a balloon.
Each time I breath out, I expand my bubble, granting me more space and freedom.
Keep my arms extended while breathing deeply, and lower them once my bubble is fully formed.

Step 7: Stay in my bubble

Immerse myself in the peace and comfort of my bubble. Feel the warmth, safety, and calmness it provides.
Remind myself that inside this space, I am untouchable. It is cozy, and completely mine.

Step 8: Return to my day

When I feel ready, step back into my day, knowing that my bubble is around me.
Carry the sense of calm and protection from my bubble wherever I go.

Step 9: Repeat as needed

Whenever I feel overwhelmed or need to regain calm, recreate my bubble.
With practice, I’ll find that the process becomes quicker and easier. Over time, my bubble will become a natural and immediate resource to help me balance and regain control.

Table of content

Creating my safe bubble
Removing physical tensions
Routines for a strong body
Routines for a strong mind

Next - intro

Previous - tips

Reflecting back on this experience:

What worked well?
What will you change with the next Puzzle piece?

Be kind to yourself!
Habits come and go: what matters is to be directionally correct.
It is OK to come back to a Puzzle piece you have already tackled, or to take more time to anchor a habit.
Do as it suits you best.

What this tip is about:

ROUTINES FOR A STRONG MIND

How to practice this tip?

Some studies have been conducted on successful people to understand what contributed to their success.

And let’s be real: there are countless reasons why they succeeded, but none offers a full recipe to replicate. If there were, it would be widely known, and we would all be doing it already!

Still, one common trait among these individuals is willpower.
They are determined and focused, far beyond the average person.

This characteristic can be cultivated through routines, as highlighted in bestsellers like The 5 AM Club or The Miracle Morning. Feel free to read these books for complementary information about this tip.

The concept of a routine is to do the same thing at the same time, every day.
It differs from a checklist, where I do the same tasks daily but at any point during the day.

Establishing routines can be challenging at first, as my Ego might raise doubts or question why this change is necessary. And that’s okay: it is a caring response. My Ego doesn’t yet see the benefit, so why change? The simple answer is: because it’s good for me. My Ego ultimately wants the best for me, so let’s try it together!

We’ll assess later if it works. For now, it’s time to act, not overthink.

With routines, what matters is the regularity—both in the action and the timing.

By timing, this doesn’t mean a precise hour but rather a consistent sequence. For instance, as soon as I get up (regardless of the exact time, which may vary on weekends), I dress up and exercise.

Some recommend only morning routines, but we suggest doing what best suits my schedule. Rachel (our CEO), for instance, combines morning and evening routines, as they better fit her personal life.

Routines serve two purposes:

For morning routines, to get a head start for the day.
For evening routines, to end the day well before I go to sleep.

Routines must be precise to allow me to operate on autopilot. I don’t think: when I wake up, I do X. When I go to sleep, I do Y. I want to perform these actions automatically, without thinking about it. The objective is to introduce habits into my life that condition my mind.

For example:

Take a cold shower in the morning with two objectives: to wake up fully and boost my energy for the day. This could be a full cold shower or simply ending a warm shower with cold water, as I prefer. (A side note: my mind might protest loudly when the time comes—don’t listen, don’t think. Just do it and enjoy the benefits!)
Exercise in the morning to start the day full of energy. (It’s less recommended in the evening, as it may interfere with sleep.)
Express gratitude for the day, acknowledging and valuing what I have while focusing on positive experiences.
Drink a glass of water in the morning or evening to ensure I stay hydrated.
Start breakfast with something healthy, being specific about what it is to establish a solid routine that nourishes my body.

This list is not exhaustive and should be adapted to my needs. Plus over time, my routines are likely to evolve as my life and my needs change. What suits me now might not serve me later, and that’s okay—grant myself the freedom to adjust.

With the above examples, there are two underlying components to replicate as I build my own routines:

Activities to calm me down.
Activities to build a warrior mindset, pushing me or gradually reprogramming my thought patterns.

As always, practice a routine consistently for 3 weeks without changing it. Science shows this is the time it takes to fully anchor a habit. Plus once established, I’ll notice when I skip a turn —and I will miss it!

Finally, remember this is not about superstition or adding stress: if I miss a day, the world won’t end. The goal is to build my resilience over time.

These habits are here to support my life. I won’t suddenly become a billionaire because I have routines. However, studies show that routines foster the mindset shared by all successful people.

This program combines principles from both texts to help me create and integrate meaningful routines into my life. By the end of this journey, I will build habits enabling me for success.

Day 1: Design my routines

1. Choose the routines:
Decide which routines I want to introduce. Examples include:

- Taking a cold shower in the morning.
- Exercising to start the day with energy.
- Expressing gratitude for the day.
- Drinking a glass of water to hydrate.
- Starting breakfast with something healthy.

My routine can consist in one activity, or series of activities - as best to start with.

2. Decide when: Determine the timing: morning, evening, or both. And identify the trigger event that kicks off my routine (e.g., waking up, being alone, or finishing dinner).

3. Allocate time:set realistic durations for each activity. If I only have 5 minutes for exercising, that’s fine. Starting small is better than not starting at all.

4. Sequence the actions:
Create an order for the routines, and always perform them in the same sequence. It will help set up the habit.

5. Document my plan: Add my routines to a daily calendar invite, listing the activities in the chosen sequence, and set it to repeat.
Alternatively, use a checklist app (such as the free app "Reminders") to list the actions. Tick off each activity once completed to track progress and enjoy the satisfaction of accomplishment.

Day 2-6: Begin the routines and build consistency

Execute the plan: follow the routine I designed in Day 1. Stick to the sequence and timings.
If my Ego raises doubts or objections (e.g., “This takes too long,” “I’m too tired”), acknowledge the thoughts but don’t let them dictate my actions. Simply do the routine without overthinking it.

Only make adjustments if necessary. If a routine feels overwhelming or unsustainable, modify it. Shorten, simplify or swap the activity for something that aligns better with my current needs. Still, only do it if it is overwhelming: normal resistance to change is not be a good reason to drop an activity.

Reinforce the routine by repeating them day after day, exactly as designed. Treat them as non-negotiable commitments to myself. Think of routines as gifts I’m giving to my mind and body, and make no exception.

And if, for a good reason, I skip an activity or forget to do something, let's not dwell on it. The goal isn’t perfection—rather, it is consistency. Move on and and restart the routine on the next day without guilt.

Monitor progress and celebrate small wins, like completing the routine without interruptions or feeling good afterward. Tick off completed actions in my checklist or review my calendar invite, to ensure I did not miss any step.

Day 7: Assess

On Day 7, take a moment to evaluate and validate the experience.

Which routines felt most rewarding?
Were there any activities I resisted or didn’t enjoy?
How did my body and mind respond to the overall experience?
On a scale from 0 to 10, how committed am I to continue repeat my routines each day?

Decide what to keep or change:If an activity consistently felt unhelpful, consider replacing it with something else - provided that it is not resistance to change. If I am not sure for instance, best is to keep going for another 2 weeks and then decide.

By following this program, I’ll gradually establish routines that strengthen my resilience, boost my energy, and create a mindset shared by successful individuals. Remember, this is a journey—what matters most is the direction, not perfection.

What this tip is about:

ROUTINES FOR A STRONG BODY

How to practice this tip?

When it comes to my body, the idea is straightforward: view it as a car.

For a car to go far, I need to put fuel in it—and similarly, the food I give my body translates into the energy that carries me throughout the day. Not eating well is like putting water in a car tank: it feels and looks full, but I won’t go far.

And for the car to last, I need to bring it in for maintenance. My car then comes back as good as new.
Similarly, the care I provide for my body—such as intellectual stimulation for my brain, exercise, or massages—keeps it functioning well.

So it boils down to two questions:

What do I feed my body with?
How do I maintain my body?

The benefits are twofold: I’ll feel stronger and more energized every day, and I’ll age better.

Both the short term and the long term are linked when it comes to my body: how I age is the consequence of how I act today, and how I act today directly impacts my energy levels throughout the day.

To start feeding and maintaining my body better, let’s refer to science.

Below are a few good principles to keep in mind and apply concretely.

And to be clear: none of this is meant to make me feel guilty.

Rather, it is about making me aware so I can make my own choices. Also, we are all human: sometimes, I will eat the “wrong” thing, and that’s OK too—provided I am not excessive with it.

1. Sugar creates addiction—that is precisely why I find it in most manufactured foods. It keeps me coming back for more.
Be mindful of this ingredient: science shows that sugar activates my brain in a way that triggers cravings for more. Specifically, sugar causes a rapid release of dopamine, a neurotransmitter associated with pleasure and reward. This creates a cycle of craving sugar to sustain the pleasurable effect, much like addictive substances.
The effect is especially visible in kids, who can have mood swings or find it hard to stop eating sweets. As adults, we may feel more in control, but the signs are still there.
Sugar is king at fooling me: it feels like I love it, but my body—including my brain as an organ—does not. The more I eat sugar, the more prone I become to illnesses over time, such as obesity or diabetes.
Interestingly, everyone who tries reducing sugar notices the difference over time: as I cut back, I’ll start tasting how sweet things actually taste. What I once enjoyed now feels too sweet! Reducing sugar is a game-changer, as I will experience it myself.

2. Cooking for myself is always better. If my schedule doesn’t allow it, even a few times a week is good. I could also cook in the evening for the next day, or batch-cook and freeze meals for busy times.
Cooking has many benefits:

I know exactly what ingredients I’m using and will typically avoid adding sugar, unlike store-bought foods.
I will value and enjoy my meals more because I’ve prepared them myself.
Cooking can be as enjoyable as doing crafts as a child. Looking up recipes and assembling ingredients can be a fun process.
It doesn’t have to take hours nor be complicated. Simple options include cutting raw vegetables for a salad, blending cooked veggies into a soup, or grilling good meat or fish with a green salad on the side.
Plus I tend to eat more vegetables when I cook, which is a healthy habit to cultivate.

3. A little of everything is a good habit. That is no science: that is common sense. Try to vary my diet so my body gets energy from different sources. This approach also allows me to enjoy anything I like, with moderation. For example, eating fries occasionally is fine, but having them daily is not!

4. Avoid gluten and proteins together to ease digestion. Overall, digestion uses about 10% of my body’s energy, but processing proteins can take up to 25% (look up “thermic effect of food (TEF)” for more information).The energy my body expends on digestion depends on both the quantity and type of food consumed.
When possible, avoid combining pasta with meat; instead, pair meat with vegetables. Gluten and protein are the most demanding to digest, so keeping them separate helps conserve energy for other activities.

5. Focus on fruits and vegetables as the main source of energy. The majority of what nourishes my body comes from these. The general recommendation for daily nutrition is that half of my plate at each meal should consist of fruits and vegetables. Rationale behind is that they provide essential nutrients like vitamins, minerals, antioxidants, and dietary fiber while being low in calories. Fruits and veggies reinforce my overall health, help prevent chronic diseases, and improve digestion.

Accordingly, when I shop at the supermarket, the fruits and vegetables section is where I should stop and buy the most.

6. Eat when my body is hungry, not when my brain wants comfort food. Meaning before eating, I should ask myself if my body is genuinely hungry or if it is my brain seeking comfort.
On the other hand, if I haven’t eaten recently, I should check if my body needs food. The key is to let my body, not my brain, lead the decision.

7. Drink water throughout the day. The easiest way to ensure I drink enough is to start the day with a full 1-liter bottle on my desk.
Human bodies are composed of 50–70% water, depending on age and gender. About 20–30% of daily water intake comes from food (if I eat enough fruits and vegetables). The rest must come from drinking. This means 1.5 liters daily for women and 2 liters for men - usually much more than we think to drink.
Dehydration affects my skin, organs, and overall health. For example, it can cause headaches, lack of concentration, kidney malfunction, increased stroke risk, and cramps.

So, I must ensure I drink enough water.

8. Do sports—or more broadly, move my body.

Beyond the immediate benefits to my health and mood, regular physical activity allows me to release pent-up energy and vent physically. Studies also show that people who engage in regular exercise tend to age well and longer.

Our bodies are not designed to remain seated all day: it’s important to give it a break by moving daily. This doesn’t have to be complicated—it could be as simple as stretching or taking a run around the block. It also doesn’t need to take long: 30 minutes of movement a day is sufficient. Accordingly, I should still take every opportunity to move. Small actions count, such as walking reasonable distances or choosing stairs over the elevator.

9. Treat myself. I need to make time to enjoy and care for my body by indulging in relaxing activities, for instance spending time in a hammam or sauna, getting massages, enjoying a haircut, or treating myself to a skincare session. It’s essential to appreciate my body—not just as a vehicle for achieving goals but as a source of pleasure and comfort. To come back to the car metaphor: in addition to commutes, why not enjoy the ride too?!

To state the obvious: as long as my body lasts, I’m alive! So, let's act as a good parent and take good care of it!

It is not about becoming overly controlling about my body. What matters is to be directionally correct with a balanced diet and some physical activities.

This program focuses on adopting balanced eating habits, staying hydrated, moving my body, and treating myself with care. Each day introduces a new practice or refines an existing one, making it simple and achievable.

Day 1: Start fueling my body mindfully

Focus on sugar: Today, I’ll identify where sugar sneaks into my diet. Look at labels of packaged foods to spot added sugars.
Aim to reduce sugar intake, and start today by swapping one sugary snack for a healthier alternative like fruit or nuts.
Decide where I want to land when it comes to sugar:

- how many times a day do I eat sugar today - in the sense of eating sweet?

- how many times a day do I want to eat sweet in the future?

- Decide today on this goal and aim at it. Do not set a take to achieve it, but ensure I am directionnally correct day after day, doing it at my own rhythm. Start today!

On a scale from 0 to 10 write down how much I like eating seet today.

In 66 days from now, put a blocker in my calendar. When the day comes, write down my new score and observe my progress.

Day 2: Cook my meals

Plan and prepare at least one meal today.
Keep it simple: a salad, a soup, or grilled protein with a side of vegetables.
Use fresh ingredients and avoid processed foods with hidden sugars.
Notice how I feel: Did I enjoy the meal more because I made it myself?

Commit on cooking at least one meal per week from now on.

Day 3-4: Optimize my energy and digestion

Start introduce more and more fruits and vegetables to my daily diet. Agree and commit with myself up to how much I want to it. The recommendation is to fill half of my plate at each meal with fruits and or vegetables.
At the supermarket, spend the most time in the vegetables and fruits section.
Experiment with variety: try one different fruit or vegetable today.
Pair my meals thoughtfully: avoid combining gluten (e.g., pasta) and protein (e.g., meat) in the same meal. Instead, opt for protein with vegetables or gluten with lighter sides.
As I introduce these healthy habit in my life, observe:

- Do I feel lighter though my appetite is satisfied?

- Do I notice improved digestion?

- Does my energy sustains better throughout the day (as I will consumme less energy to diggest)?

Day 5: Stay hydrated

Start the day with a full 1-liter bottle of water on my desk and drink from it throughout the day.
Aim for 1.5 liters if I’m a woman or 2 liters if I’m a man.
Take note of how hydration affects my focus, energy, and overall mood.

Day 6: Move my body

Make it a priority to move for at least 30 minutes today. It could be a walk, stretching, or a workout.
If time is limited, look for opportunities like walking short distances, taking stairs, or standing while on calls.
Afterward, reflect:

- Did I feel more relaxed or energized?

- How did I enjoy the day moving more?

Day 7: Treat myself

Choose one activity that feels good for my body and that I enjoy. Something like a massage, a sauna or hammam session, a skincare or a hair cut.

Do it with 2 objectives in mind: to thank myself and my body for the efforts made this week, and to reward myself for it. It is about treating myself and my body. During the activity I choose, consciously be even more grateful for my body and all what it does for me.

To wrap up, this week was about creating habits, not perfection. By being consistent and kind to myself, I’ll build a foundation for a healthier, stronger, and more energized body.

Small steps matter—and over time, they add up to significant change. This is a journey that will last forever, and I can be very proud to have taken these first steps to care about my body.

LIVE WELL !

More challenges?

Come back to Thee Puzzle as you see fit

Seeking for inspiration?

Go through Thoughts and People’s stories to find out how others have leverage Thee Puzzle to solve their challenge

WHAT NEXT?!

REMOVING PHYSICAL TENSIONS

What this tip is about:

How to practice this tip?

When I am stressed, it often translates into tension in my body. My emotions and my body are tightly connected, so it is normal for them to communicate with one another.

This tip is effective for removing tension points in my body—provided there is no injury that requires medical assistance.

The objective is to focus on these tension points and release what is holding my muscles tense. By doing so, I can enjoy a relaxed body—a sensation that will then positively feed my emotions.

For this tip to work, I need to identify two tension points in my body. One is not enough to work. I can also have more than two, but I will focus on two at a time.

To begin, I shall make myself comfortable and close my eyes, to focus on my body and avoid distractions.

As I settle in, my Ego may raise objections, such as, “This is not a good idea,” “I could make the tension worse,” or “What am I thinking? Am I sure this will work?” This is a normal reaction. My Ego clings to the known—the discomfort I already feel—because the unknown feels uncertain. I shall let these thoughts pass and concentrate on the tip.

When I close my eyes, I first want to identify the two tension points I want to work on. Are they in my neck, shoulders, legs, stomach? I’ll scan my body thoroughly and select two points.

The goal is to focus on these tension points until they are gone.

I will feel the tension lift or “pop” as it releases. Until then, I will keep my attention fully on them. I can choose to stay with one point until it’s released, then move to the next, or switch back and forth. Either way, I’ll focus on the sensations in these specific areas.

As I focus on it, the tensions will grow, and my Ego may start to panic. It will fear that this uncomfortable feeling is getting worse and that I will be stuck with it. My Ego will tell me I am making a mistake.

I can trust that this is not it. What will happen is that the tension will intensify before it disappears. This may be uncomfortable, but it’s worth it because the tension will go —100% guaranteed. It gets worse before it gets better, so I shall prepare myself for it.

And be reassured: this process never takes more than 2 minutes for the 2 tension points to be gone. In most cases, it takes even less.

I shall focus on the tension until it’s fully gone. I’ll ignore my Ego and focus on my body, trusting that my senses know what to do. There’s no need to overthink for this to work.

This tip does require courage, as physical discomfort is something we naturally avoid. The immediate instinct is to get out of it—and that is the point here. To release the tension, I will need to go through a brief moment of heightened discomfort. It is a small price to pay to end up with a relaxed body, and such a rewarding moment when I feel that the tension is leaving me. In that moment, I will very proud before I did not give up and carried through my intents, and so relieved as being in my body feels good again.

This step by step process is designed to help me identify and release tensions in my body, allowing me to relax and positively impact my emotional state.

Step 1: Identify two tension points

Note that this tip does not work if I solely have one tension point: it takes 2 to make it effective.

Also, it does not aim at addressing physical pain which requires professional medical attention.

To start with, I shall:

Scan my body: Slowly bring my awareness to each part of my body, from head to toe.
Pinpoint two areas of tension: Notice where I feel the most discomfort or tightness. The biggest tension could be in my neck, shoulders, back, legs, stomach, or anywhere else.
Commit to focusing on just two points: Even if I have more areas of tension, work on two points at a time for this practice.

Step 2: Prepare myself and create a comfortable space

Find a quiet place where I won’t be distracted.
Make myself comfortable: Sit or lie down in a relaxed position, but do not stand.
Close my eyes to help me focus on my body and avoid external distractions.
Acknowledge potential resistance: If my Ego raises doubts (e.g., “This won’t work,” “I might make things worse,” or “Why am I even trying?”), recognize that this is normal. My Ego resists the unknown because it feels uncertain. Let these thoughts pass without engaging with them and concentrate on the tip.

Step 3: Focus on the tension points

Bring my full attention to one tension point, feeling the sensation of tightness or discomfort.
I can choose to focus on one point until the tension is gone and then move to the second. Or to alternate between the two points, giving equal attention to both. Whatever is the most comfortable for me.
Observe the sensations: Notice what the tension feels like, without judging or overthinking it. Just remain with the feelings and the two parts of my body where they are located.

Step 4: Work through the discomfort

Prepare for the tension to intensify: As I focus on these 2 tensions, it will feel stronger. My Ego may interpret this as a worsening problem and attempt to panic me into stopping. Recognize this reaction and reassure myself. Trust the process: The tension will intensify before it releases, but it will not last.
Stay committed: The discomfort is temporary, and the reward is worth it.

Step 5: Release the tension

Ignore the noise from my Ego: Focus on my body and trust that my senses know what they are doing. Overthinking it will only distract me and fail the whole process.
Stay with the process until the tension is gone: This will always take less than 2 minutes for both tension points combined. Never ever does it take more than 2 minutes, and very often it takes much less - even though it may feel like an eternity in my head.
Feel the tension lift or “pop” as it releases: This will feel like a surprise, as the release finally comes!

Step 6: Celebrate the release

Feel the relief: Once the tension is gone, notice how much better and lighter my body feels.
Acknowledge my courage: Releasing tension requires facing discomfort, so I can take pride in my determination.
Savor the moment: Enjoy the sensation of being back in my body, free of tension.

Step 7: Practice regularly

Each time I feel tension in my body, repeat this process.
The more I practice, the more natural and effective it will become. Over time, I’ll find it easier - plus I will build up the trust that the tension always ends up leaving me. Enjoying a relaxed body is the reward I seek, and I won't let any fear stand in the way!

CONGRATULATIONS!

MYSELF

EGO

PRESENT

CONNECT

FILTER

COMPASS

PROTECTION

POLLUTION

RULES

MASTER

YOU ARE MASTERING THE TIPS RELATING TO THEE PUZZLE PIECE "CONNECTING TO MYSELF"!
WELL DONE!!