This quick self-reflection meditation will help you to check in with yourself during the day or bedtime when you feel overwhelmed or disconnected.
Firstly just gently close your eyes and let your thoughts,
All thoughts,
Feelings,
Events from today come and go.
You might notice that one or a few emotions,
Feelings,
Want to stick around and be acknowledged.
You know exactly which ones you want to work with today so just do that.
Know that they are a part of you but they don't define you.
You can give them a name,
You can name them your angry part,
Your disappointed part or the part that's in pain today.
Know that they're here to guide you today.
So where does this feeling show up in your body or these thoughts,
These events,
These emotions?
Focus there for a second.
It might feel heavy like a heavy rock is weighing you down.
It might be in pain,
Just allow it.
What is this body part trying to tell you?
Take it in without judgment,
Don't try to analyze it.
What can you learn or adjust to help this body part?
Now take a deep breath in allowing that part to expand.
And now breathe out and watch it slowly shrink until you can't see it anymore.
With every breath you breathe in gratitude for this awareness.
And with every exhale breathe out the tension in your body.
Breathe in the gratitude for this awareness that you just gained.
And exhale all the tension in your body part.
Repeat this for as long as you need and once you feel lightness and gratitude instead of heaviness you can come back to the room and open your eyes.
You
