Welcome.
Let's take this time to gently check in,
Check in with your body,
Your breath,
Your heart and your intentions for the day.
Begin by settling into a comfortable position.
You may be sitting or lying down,
Whatever helps your body feel most supported.
Allow your eyes to gently close or soften your gaze.
Take a deep breath in through the nose and slowly exhale through the mouth.
Let yourself arrive fully here.
Invite a sense of ease into the body,
Soften the shoulders,
Unclench the jaw,
Relax the muscles in your face,
Your hands,
Your belly.
Notice the points of contact between your body and the surface underneath you.
Feel the support of the ground.
Let this be a moment of stillness,
A pause in your day to simply be.
Now bring your awareness to your breath.
No need to change or modify anything,
Just simply notice.
Observe the natural rhythm,
The rise and fall of your body as you take an inhale and take an exhale.
As you breathe in,
Feel the breath nourishing you and as you breathe out,
Feel the body releasing any tension or tightness.
Let each breath be an anchor into the present moment.
If the mind starts to wander,
Gently guide it back to the breath,
Guide it back to this simple rhythm of life flowing through you.
Stay with this awareness for a few more moments,
Breathing in and breathing out.
As you are ready,
Gently open your eyes and reach for your journal.
I will guide you through three gentle prompts.
I will say each one aloud and then invite you to pause this recording as needed to give yourself time to reflect and to write.
The first prompt is,
How am I feeling right now?
Physically,
Emotionally,
Mentally,
Whatever comes up,
Simply notice it without judgment.
You may pause the recording now and begin writing.
Second prompt,
What is my intention for today?
This might be something you want to focus on,
A way of being,
Or something you want to remember throughout the day.
You may pause the recording now and write your response.
Third prompt,
What is one thing I feel grateful for today?
It could be something simple,
Something small,
Or it could be something profound.
Whatever it may be,
Let it come from the heart.
You may pause the recording here and take your time to reflect and write.
Once you've finished writing,
Set your journal down and return to stillness.
Come back to your breath,
Come back to your body.
Notice how you feel now,
Having checked in.
What has shifted?
Let yourself rest in the spaciousness you've created through presence,
Through reflection,
Through gratitude.
Take a deep breath in and a long breath out.
Again,
Inhale and exhale.
As we bring this practice to a close,
Carry with you the wisdom of your own heart.
Let your breath guide you through the day.
Let your intentions anchor you and let your gratitude be a quiet light within.
Thank you for taking this time for yourself.
May your day unfold with ease,
Clarity,
And compassion.
Namaste.
