Hello and welcome.
My name is Alicia.
This practice offers a quick way to drop in.
Attune and notice what's present.
And what you may need to honor in the moment.
This five-point check-in will take you through five dimensions of being.
Mind.
Body.
Emotions,
And energy.
I'll be here to guide you.
And remember that you can opt in or opt out of anything that I offer.
Eyes can be open.
Closed.
Or at candlelight.
Body can be in any position you desire for this practice.
Whatever would be most nourishing for you.
As you begin this mindfulness practice.
Remember to observe.
Without judgment.
And with a sense of curiosity.
Notice your mind state.
The quality of your thoughts.
How is your mind in this moment?
Is it scattered?
Cluttered Foggy.
Clear.
Focus.
Allow yourself to observe what's going on there.
Next,
Observe what's present in the body.
Any sluggishness.
Tension.
Pain.
A sense of ease.
Calm or grounding in different parts.
Perhaps other sensations like hunger,
Thirst,
Temperature.
Taking stock of what's here for you.
Again.
With a sense of curiosity.
Of what's here.
Without judgment.
Shift your attention to your breath.
Did your breath deepen with that invitation to notice?
Is the breath.
Happening in the chest.
Or is it all the way down in the belly?
Is the breath expansive?
And easeful.
Does it feel sharp?
Heavy.
Restricted.
Sense and notice.
Now,
Notice what's present.
Emotionally.
What do you sense?
What do you feel?
Allow it to just be.
No need to force,
No need to change.
Just notice.
Now.
Attending to the quality of your energy.
Perhaps a shade.
Or color.
Matches the energy you feel inside.
Is it jagged or sharp?
Like electricity.
Percolating yellow and red.
Is it smooth like a wave,
Perhaps a blue or green,
Purple?
Or another shape.
Are you alert,
Awake?
Feeling expansive.
Heavy.
Or internal.
Just notice.
And with this awareness.
Of what's present.
In all five areas.
You get to choose.
What would serve you best.
How would you like to respond?
To these internal cues.
What do you need in this moment?
To regulate.
Mind,
Body,
Breath.
Emotions.
Energy.
Are there any movements that would feel nourishing?
Perhaps stretching or breathing into any tight spaces.
As we come to a close.
Taking stock of what you may need.
In these next moments to fully nourish you.
Glass of water,
A blanket.
What would support and uplift you?
As you prepare to go on in the rest of your day.
Just notice.
Thank you so much for joining me.
I appreciate your presence.
