Welcome to this gentle somatic check-in.
You can practice this meditation anytime you need a quick check-in moment with yourself,
With your body.
With your whole system.
So,
Let's settle in.
Find yourself a comfortable position.
And see if you can close your eyes gently.
And begin to turn your awareness inwards.
Notice the rhythm of your breath,
Like waves ebbing and flowing.
Drawing the breath into the body.
And I'm releasing effortlessly.
Draw the breath into the heart.
Begin to feel your heart open up.
Allow subtle gratitude to arise for the process of breathing.
Process for which you don't have to do anything One of the wonders of the body.
As you breathe here.
Notice if it feels right to rest in the rhythm of your breath.
Or if you would like to take some deeper breaths here.
Go ahead and follow what feels right for you.
I'll be here.
Now expand your awareness to the whole body.
Begin to notice parts of the body that you haven't noticed before.
Begin to notice sensations in the body.
Notice what happens when you shift your focus to a certain sensation.
If your mind begins to create any stories about this sensation.
Let your mind do its job.
You don't have to go deeper into the story.
Float your awareness back fully in your body.
Become a curious observer of how you are feeling in this moment.
Notice the warm sensations.
Any spaces in the body that feel spacious.
Notice any heaviness or constriction.
Breathe in more space,
More spaciousness into the parts that feel heavy or constricted.
Feel the heaviness melt away.
Notice any parts in the body that feel tight.
How does this tightness really feel like?
And see if you can place a hand there and give yourself a gentle massage.
And if that's not available,
Massage with the breath.
Draw the breath into that place.
And give yourself a massage through the breath.
Continue your journey throughout your body with compassion and gentle curiosity.
Then finish at your mind.
Sometimes we forget that our mind is a part of our body.
See if you can draw in the same compassion and curiosity to your head.
To your mind.
And zoom out a little bit from all of the thoughts.
All the planning.
Doing.
Notice your mind as one whole part.
And rest here in this gentle compassion and curiosity.
For your own inner experience in this moment.
Now with all of this information gathered Ask yourself what you would need to fill your own cup,
Right here and right now.
What would truly nourish you in this moment?
Allow the answer to arise from the body.
Not from what is.
And whether you feel this answer or see it or hear it.
That's all okay.
Invite in your intention,
Your answer with a soft breath.
And allow it to settle into the body as you exhale.
Let's take two more breaths to seal today's practice.
And then bring your full awareness back to your nostrils.
To the natural rhythm of your breath.
Notice the sounds spiraling around you.
Whenever you feel ready,
Gently open your eyes and fully come back into the space.
It was a pleasure and an honor to guide you through this check-in practice.
See you next time.
