Thank you for joining me for this whole self check-in meditation.
Start by coming into a comfortable seat,
Or you can lie down.
You might rest the hands on your legs or next to you,
Or maybe you want to rest a hand on the heart to assist with your check-in today.
And start to deepen your breath here,
And if it feels comfortable for you,
You can allow the eyes to fall shut,
Or you can simply find a soft gaze looking slightly down.
Begin to bring your awareness to your breath,
So noticing the rising and falling of your chest or stomach with each breath.
You might also notice the sound of your breath or the sensation of the air coming in and out through your nose.
Notice yourself feeling grounded here,
Rooted,
Allowing everything outside of you to start to fade away into the background.
Now turn your attention towards your physical body,
Starting to notice any sensations,
Information the body is trying to provide you.
You might choose to do this through a short body scan,
Starting with the crown of the head and slowly working your way down the body,
Noticing each part as you move through.
Taking your time here observing each part of the body,
Not bringing any judgment to what you might notice,
But rather just becoming aware of it.
As you become more aware of what's happening in the body,
You might notice points of tension or discomfort,
Maybe parts that feel at ease or relaxed.
Becoming aware of what the body is trying to convey to you.
Next start to turn your attention towards the mind,
So noticing any thoughts that might be present.
Are these thoughts swirling around?
Are you thinking about what happened earlier in your day or what is to come?
Whatever you notice again,
Do not place judgment on this.
If there are several thoughts,
See if you can become aware of them,
Then gently bring your mind back to the present moment.
Finally,
Start to check in with your emotional being or your heart.
Are there any particular emotions that are in the forefront for you today?
Maybe you notice a specific emotion like joy,
Contentment,
Frustration,
Tiredness.
Or maybe it's a more neutral sensation.
Again no matter what is there,
See if you can approach it without judgment and just allow yourself to be open to what it is,
What your experience is here.
When this check-in feels complete for you,
Start to return your awareness back to the breath.
Come back to noticing the rising and falling of your chest with each inhale and exhale.
You're welcome to stay here as long as you would like,
And when you're ready you can gently start to open the eyes and return back to your surroundings.
Thank you for joining me today for this whole self-check-in.
The light within me sees and honors the light within you.
