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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.