Needs Assessment and Universal Needs List
Practice Attunement to heal in connection with self and other
What have you been needing?
This article seeks to provide language and support in the process of identifying and expressing your needs.
The Universal Needs List has been broken down into 5 categories:
Body Needs
Safety Needs
Individual Needs
Relationship Needs
Spiritual Needs
Following this Needs Assessment Exercise below will strengthen your capacity to feel safe and understood in connection with yourself and others.
Needs Assessment Exercise
✨Start to tune in to your needs✨
Begin by asking yourself: “What have I been needing?”
Feel into your body. Your body is communicating to you, and asking that you take time to experience yourself in the present.
Turn down the volume of your thoughts and drop into your sensory experience - Notice where your body is carrying pain, stress, or tension. Tap into the world of sensation in your body. Notice your breath, and assess your body for any needs that would increase your comfort and embodied presence.
Body Needs
Water
Food
Health
Rest
Shelter
Pleasure
Fresh Air
Space
Stimulation
Movement
Comfort
Touch
Sleep
Warmth
Rejuvenation
Sexual Expression
Nurturing
Relief
Choice
Autonomy
Healthcare
Ask yourself "What do I need to feel safe and secure?" Identify any needs or values related to Safety using the Universal Needs List.
Safety Needs
Stability Consistency Support Order/Structure Peaceful Environments Security of Mind and Body Peace of Mind Trust Financial Security Security of Resources Access to Health and Wellness Time Safe Community Protection from Harm Legal Rights and Protections Freedom from danger Physical Safety Emotional Safety Safe Space for Emotional Expression
What do I need, as an individual, to feel secure in my sense of self? Identify Individual Needs by reflecting on your personal experience.
Individual Needs
Presence Meaning Self-Care Self-Compassion Awareness Respect Healing Consideration Freedom Integrity Autonomy Focus Independence Self-Love Authenticity Self-Regulation Consistency Clarity Motivation Self-Expression Self-Responsibility Curiosity Ease Tenderness Dignity Self-Acceptance Self-Knowledge Growth Exploration Discovery
What social or relationship needs would support my capacity for connection? Notice where your relationships with others could use tending by identifying relationship needs using the list below.
Relationship Needs
Connection
Appreciation
Companionship
Support
Affirming Community
Empathy
Kindness
Communication
Honesty
Mutual Recognition
Attunement
Love
Partnership
Belonging
Trust
Friendship
Intimacy
Reciprocity
Understanding others
Equity
Respect
Giving Affection
Receiving Affection
Secure Emotional Connection
To be heard, seen
To be known, understood
To be trusted
Inclusion
Participation
Closeness
Harmony
Sharing
What does my spirit need to feel alive? Check in with your heart to identify what might help you feel aligned in the present.
Spiritual Needs
Hope Joy Creativity Mattering to myself Play Inspiration Purpose Will Mourning/Grief Service Contribution Celebration Faith Beauty Spiritual Practice Prayer Consciousness Interconnectedness Flow Presence Alignment Inner Peace Vitality
Close out your needs assessment by thanking yourself for taking the time to inquire into your needs, and trust that the more you forge this path of attuning to your own needs, the easier and more satisfying it will become.
I honor all that I hold and embody today. I trust myself to take care of my body, mind, spirit, and relationships as needs arise. I am witnessing myself without judgement, and in loving awareness.
The Healing Power of Attunement - The Witnessing of Needs
Many humans feel disconnected from a knowledge of their needs.
We have a hard time feeling into our bodies, our individual and collective experience, and putting words to what we are lacking, and what might help.
For many of us, this difficulty knowing our needs results from a lack of attunement early in life. Without a loving witness, many of us did not have room to explore our experience, to speak about our desires, and to find language for our pain.