Welcome,
Thank you for pushing the button to play on this meditation.
Before we get started,
I'd like you just to take a moment to think about how you felt just before getting ready to meditate and pushing the button.
Just take a moment and I'll come right back.
What we're going to do today is self-attune.
And what does that mean?
It means tuning into our own internal world of our emotions,
Our physical sensations,
Our thoughts,
Our needs and tuning in in a way with curiosity,
Empathy and without judging.
What we're going to try to do is become our own most attuned caring observer.
And doing that allows us to understand our own inner experiences rather than judging or repressing them.
And so now I'd like you just to get comfortable.
Just slow down and enter the space,
The space that's different from our decision to come meditate today,
Pressing the button,
Getting comfortable in the place that's different from what we'll come after.
This is a special break we're taking with ourselves.
Each individual one of us is checking in and attuning to our body,
Mind and spirit.
Let's take a deep breath in and another breath in.
And with each breath out,
Let's just let our body melt deeper and deeper into the surface that's supporting us.
Getting very comfortable.
One last breath in and out.
This is a time for listening to you,
Just relaxing into the moment.
There's no rush to assess or attune.
We just take our time.
Letting your shoulders just hang down,
Away from your ears,
Closing your eyes if that feels comfortable,
If you haven't already,
And breathing at the pace that feels comfortable for you.
So let's observe without any judgment,
Just observing as objectively as we can,
But with warmth and compassion.
How are you feeling in your body right now?
If you notice any flutter or ripple or pain or even neutral spots,
Just breathe into those fully,
Open,
Lovingly,
And breathe out.
Take a moment to explore that.
Is there anything calling for your attention?
Breathe into it.
Whatever's on your mind,
If you came in with some thought on your mind or if something has popped into your mind and it keeps coming up,
That's okay,
That's so normal.
Observe that without any judgment.
You can also breathe into your thought and breathe out,
Breathing in with compassion,
Letting the thought just be there.
Noticing,
Thought,
Finally coming to our emotions.
Our emotions are always present,
We're always feeling something.
What are you feeling right now?
Breathe in and wrap your arms around your dear emotion with compassion and love.
Letting yourself know,
I see you,
I'm here.
When we take the time to listen to our bodies,
To our thoughts,
To our emotions,
We are being our own best friend,
Our best mother,
Our best parent.
You know yourself better than anyone else.
Is there something you need right now?
Ask yourself,
What do I need right now?
It may be a hug,
It may be some water,
It may be a little rest,
Maybe it's connection with someone.
Just notice,
Breathing in and breathing out.
This is a really great check-in to do with yourself whenever you need to reconnect.
You give yourself the love and attention that we all crave,
We all need.
You're valuing yourself and you're also taking a little time out.
So every once in a while,
You can do this on your own or you can come back here with me and take a little moment to check in with yourself.
Sit down,
Maybe it's in the same chair or it could be anywhere,
Any place.
And check in with your body,
Your mind,
Your emotions,
Your breath,
Your thoughts,
Whatever calls to you,
You can make this your own.
Check in with what you need.
If you'd like,
You can reflect on how you felt when you first started to meditate and how you feel right now.
In the spirit of all we've said,
You'll be the one to know when you're ready to transition out of this meditation and there's no rush whatsoever.
Continue to breathe in and breathe out,
Feeling your body on the surface that it's on,
Maybe the clothes,
Feeling how they sit on your body,
Remembering the room that you're in,
Imagining the windows,
The walls,
The ceiling,
And the floor.
Maybe rotate your ankles and wrists,
Stretch and wiggle your fingers and toes.
And when you're ready,
Open your eyes slowly back into your day.
Welcome back and thank you for joining me today.
I enjoyed this little check-in.
