Last week you noticed your patterns. This week you go one layer deeper — into the physical signals your body sends before your mind even registers stress. Your body has been talking. This week you learn to hear it.
Your week 2 mantra
"This week, I pay attention to what my body is telling me. Every physical signal is information — not a problem to fix, but a message to receive."
W1 · Notice
W2 · Body
W3 · Emotion
W4 · Thought
W5 · Choose
W6 · Integrate
Note from LorellaWeek 2
"Your body has been trying to tell you something for a long time. This week, you finally slow down enough to listen.
Every physical signal you notice — every tight shoulder, every held breath — is your nervous system asking for attention. You don't have to fix it. Just acknowledge it. That acknowledgment is the beginning of change."
— Lorella Mainero · Founder, ELEVA
Week 2 Videos · Watch before you begin
Lorella · Week 2 — Listen to Your Body
Practice of the Week · Body Signals Awareness Overview
This WeekMoving from Mind to Body
Last week you started noticing your mental patterns. This week you go one layer deeper — into the body. Stress doesn't just live in your thoughts. It lives in your neck, your shoulders, your jaw, your chest, your gut. Your body has been signaling stress long before your mind catches up.
This week, you learn to listen to it.
Your core awareness question — Week 2
"Where am I holding this in my body right now?"
Morning AnchorStart Here — Before Anything Else
Before you check your phone. Before the day takes over. Give yourself four minutes.
Step 1 · 4 minutes
Gratitude Meditation
Three genuine moments of appreciation — one for your body, one for a person in your life, one small thing ahead. Hold each for a breath. Research shows this measurably shifts your baseline emotional state within minutes.
Step 2 · 5 minutes
Intention Meditation
One question before the day begins: How do I want to meet this day? Not what you have to do — what you want to bring to it. Set one intention. Let it guide your choices.
MindRead Your Body's Signals
Your body is talking to you constantly. Tight shoulders. Shallow breath. Clenched jaw. Stomach tension. Racing heart. These are not just physical sensations — they are your nervous system's early warning system. Learning to read them is one of the most powerful skills you can develop.
This week, during your meditation and throughout your day, scan your body once in a while and ask: what is here? You don't need to fix it. Just notice.
TrackerAdd a body layer this week
StateTriggerBody signalShift actionOutcome
Replace "Pattern" with "Body signal" this week. Where did you feel it? The more specific you get, the faster you learn to catch stress earlier — before it becomes a reaction.
StressCatch It in the Body First
Research shows that physical stress signals appear in the body 1–3 seconds before we're consciously aware of them. That means your body is always slightly ahead of your mind. When you learn to catch the physical signal first — a tight chest, a held breath, a rigid jaw — you can respond before the full stress response takes over.
Week 2 · Body Signals · ELEVA
Body Signal Scan
“What is my body telling me right now?”
This week, when you notice a body signal, pause and use the Breath Reset to complete the stress cycle before it escalates. The core of the practice is simple: make your exhale longer than your inhale.
Week 2 · Extended Exhale · ELEVA
Extended Exhale
Activates the body’s rest-and-restore response
The breath reset works because it activates the parasympathetic nervous system directly — through the vagus nerve. Your body believes what your breath tells it.
Week 2 · Movement Focus · Nuvita
Reconnect with the Body
“The goal is not to do more — it is to reconnect sooner.”
NutritionNotice How Food Feels in Your Body
This week, after you eat, pause for 30 seconds and notice how you feel. Not whether you ate "well" — just how your body actually responds to what you gave it. Energy or heaviness. Clarity or fog. Satisfaction or restlessness.
Before eating
Take one breath and check in. Hungry or habit? Calm or stressed? Just notice — no judgment.
After eating
30 seconds. How does your body feel? This simple check-in builds the body-food connection the program is built on.
3–4
Ready to eat
→
6–7
Satisfied
Keep using the Hunger Scale. This week, see if you can notice the difference between physical hunger and stress hunger — they feel different in the body. Stress hunger tends to be sudden, urgent, and specific ("I need something crunchy").
MovementChoose Your Practice · 10–20 Minutes
"Choose one. Show up. That's the whole thing."
Pick any practice below and give it 10 to 20 minutes. Your only job is to move with awareness — not to do it perfectly. Every one of these counts.
01
Desk Reset
Neck, shoulders, hips. Release where the day collects. No equipment, no changing clothes.
5–10 min · Chair
02
Activate — Get Moving
Walk, cycle, dance, bodyweight intervals. Get into the Blue or Orange zone. Feel your body wake up.
10–20 min · Any activity
03
Awareness Yoga
Slow, intentional movement paired with breath. Each pose releases what you've been carrying.
10–20 min · Small space
04
Walk with Awareness
Phone in pocket. Eyes forward. A 10-minute aware walk lowers cortisol more reliably than most supplements.
10–15 min · Outside
05
Strength
Home workout PDFs from Coach Jess are in the app. No gym. Strength and mindset work together.
15–20 min · PDF in app
06
Breathwork
4 minutes lowers cortisol, activates the parasympathetic system, and shifts your HRV. Movement from the inside.
4–10 min · Anywhere
"The goal is not to exhaust yourself. It is to move with enough awareness that your body and your mind begin to work together again."
