In today’s fast-paced, results-driven world, we often move through life on autopilot, prioritising tasks over connection... But there's a simple yet profound practice that can unlock clarity, focus, and true connection: the check-in process.
This practice, which I introduce in my one-to-one coaching sessions and recommend for teams and leaders, is more than a warm-up exercise. It’s a tool to reconnect with ourselves on multiple levels and, in doing so, lay the foundation for more sustainable, human-centred business practices.
Whether you’re leading a team, running your own business, or working in a corporate setting, a well-executed check-in has the potential to transform your experience—and your outcomes.
What Is A Check-In?
At its core, a check-in is an opportunity to pause, reflect, and reconnect. In a work meeting environment, it’s a chance for individuals to share what they need to feel present, grounded, and ready to contribute. This small yet meaningful ritual fosters a sense of psychological safety, allowing team members to feel seen and heard.
When it comes to one-to-one coaching, the check-in goes much deeper. It’s a moment for clients to connect with themselves on multiple levels—physical, mental, emotional, and even spiritual. By doing so, they bring their whole selves into the session, which leads to richer insights and more impactful outcomes.
The beauty of this practice is its simplicity. It’s not about fixing, judging, or analysing anything. Instead, it’s about noticing what’s there and allowing that awareness to guide the next steps.
Four Levels Of Awareness
To truly understand the transformative power of a check-in, it’s helpful to break it down into four distinct levels of awareness:
1. Physical Awareness
The first step is to notice what’s happening in the physical body. This might include sensations like tension in the shoulders, a flutter in the stomach, or a feeling of ease and relaxation. Research from Harvard Medical School highlights how practices like body scanning can reduce stress and improve focus, enabling individuals to make clearer decisions (Harvard Health Publishing, 2018).
For leaders, tuning into the physical body can help identify early signs of burnout or stress and create space for proactive self-care.
2. Mental Awareness
Next, we turn our attention to the mental body. What’s the pace of your thoughts? Are they racing, calm, or somewhere in between? Are there particular concerns or distractions pulling your focus?
Acknowledging the state of your mind without judgement is key. A 2019 study published in Mindfulness Journal found that naming mental states can reduce their intensity and improve cognitive performance—essential skills for anyone navigating complex business decisions.
3. Emotional Awareness
Our emotional body holds valuable information about how we’re experiencing the moment. By noticing feelings such as joy, frustration, or even unease, and identifying where these emotions are felt in the body, we open the door to greater emotional intelligence.
For leaders in regenerative business, this is particularly powerful. Emotional intelligence has been repeatedly linked to effective leadership and team cohesion, as noted in Daniel Goleman’s research (Harvard Business Review, 1998).
4. Spiritual Awareness
This final level is deeply personal and varies from person to person. For some, it’s about feeling connected to their sense of purpose or the “bigger picture” of their work. For others, it might involve reflecting on their connection to loved ones, their inner wisdom, or even the energy of the natural world.
In the context of regenerative business, spiritual awareness can foster a deeper commitment to sustainable practices and long-term impact. It’s about aligning with values that extend beyond quarterly profits to include the wellbeing of communities and the planet.
Regenerative Business: The Benefits Of Regular Check-Ins
When practiced consistently, the check-in process offers profound benefits:
1. Improved Self-Awareness & Emotional Regulation
By tuning into our physical, mental, emotional, and spiritual states, we develop a clearer understanding of ourselves. This self-awareness enhances our ability to regulate emotions, respond to challenges, and maintain focus—qualities that are vital for any leader or team member.
2. Enhanced Focus & Productivity
In a business environment, a quick check-in can act as a reset button, helping individuals and teams shift from distraction to presence. Studies have shown that mindfulness practices like this can improve productivity by reducing mental clutter (Journal of Occupational Health Psychology, 2020).
3. Strengthened Connection To Self & Others
For leaders, the ability to connect deeply with oneself translates directly into better relationships with others. A team that feels truly seen and heard will perform better, innovate more, and foster a culture of trust—key pillars of regenerative business.
Bringing The Check-In Process To Life
If you’re curious about how the check-in process could benefit you or your organisation, here’s a simple way to get started:
Set aside 5-10 minutes at the start of your day or meeting.
Close your eyes and take a few deep breaths.
Mentally scan your body, starting with the physical level, then moving to mental, emotional, and spiritual awareness.
Notice what arises without judgement or analysis.
If you’re working in a team, invite others to share what they feel comfortable sharing.
This practice can also be facilitated as part of my coaching sessions or tailored group workshops. If you’d like to learn more about how I work with clients, click here.
Transforming Business & Leadership
The check-in process is just one example of how felt knowledge can enrich our approach to business and leadership. When we take the time to connect with all parts of ourselves, we unlock new perspectives, foster resilience, and create a more balanced, regenerative way of working.
If you’re ready to explore how practices like this can transform your business, I’d love to hear from you. Get in touch with me here to book a free 45-minute conversation.
For insights from some of the incredible clients I’ve had the privilege of working with take a look at their testimonials here.
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