Hi,
It's Dr.
Katherine Cooke-Gatone.
And welcome.
I'm so glad you're here.
This practice is part of the Three Intelligences series.
They are embodied practices for eating disorder recovery.
A series designed to help you reconnect.
With yourself.
Through compassion,
Curiosity,
And embodied awareness.
If this is your first practice,
Welcome.
If you've practiced before,
Welcome back.
No matter where you are in your recovery today,
You're invited to begin exactly where you are.
There is nothing you need to achieve during these next few minutes.
Nothing you need to fix.
Nothing you need to force.
This is simply an opportunity to become a little more present with yourself.
The Three Intelligents model is based on a simple idea.
Each of us carries within us three complementary sources of wisdom.
The first is the wisdom of the body,
Of your body.
Your body is constantly communicating through sensations,
Breathing.
Movement.
Energy.
Fatigue hunger,
Fullness,
Tension Comfort.
And countless subtle signals.
That help.
Guide you through your day.
The second wisdom is the wisdom of the mind.
Your mind allows you to observe,
Learn,
Reflect,
Solve problems,
Imagine possibilities,
And make choices that reflect your values.
The third.
Is the wisdom of the heart.
Your heart is the place of emotion,
Compassion.
Courage.
Connection.
And very importantly,
Meaning,
Purpose.
Recovery isn't about listening to only one of these.
Recovery is learning to gently hear all three.
All three.
Sometimes they work together beautifully.
And sometimes one feels louder than the other.
Sometimes they seem to disagree.
That is part of being human.
These practices.
Are an invitation to listen.
With curiosity rather than judgment.
So today,
We begin with perhaps the most important practice of all.
Meeting yourself exactly as you are.
Allow yourself to settle into a comfortable position.
If you're sitting,
Notice the support of the chair beneath you.
If you're lying down.
Notice the support of the surface beneath your body.
Allow your hands to rest comfortably.
If it feels comfortable.
You may gently close your eyes or simply soften your gaze.
Begin by noticing your breathing.
There's no special way to breathe.
No need to breathe deeply.
No need to change anything.
Simply notice the gentle rhythm.
That is already here.
The inhale arriving.
The exhale leaving.
Breath after breath.
Now,
Bring your attention to your body.
Not your appearance.
Not what your body looks like.
Simply what it feels like to be here.
Notice where your body makes contact with the chair or floor.
Notice the weight of your body being supported.
Notice the temperature of the air against your skin.
Perhaps scanning your body.
You notice tiny maybe,
Areas of ease.
Sometimes you can find them in the very tips of your fingers or your toes.
Just see if you notice.
Perhaps you notice areas of tension.
Maybe both.
Whatever you discover is simply information,
Nothing more.
Take another easy breath.
Now gently turn your attention toward your mind.
Notice whatever thoughts are present.
There's no need to push them away.
And also,
There's no need to follow them.
Imagine sitting beside it.
Quiet stream.
Each thought is like a leaf floating by.
Some move quickly,
Some linger.
Some capture your attention.
You don't need to chase any of them.
Simply notice.
And this stream,
Like your mind?
It loops back.
Anything that's needed will come right back.
So you just notice.
Thinking is something that the mind naturally does.
And right now,
You're simply watching it do what it does.
Take another comfortable breath.
Now bring your attention towards your heart.
Not the physical beating of your heart,
But your emotional life.
Ask yourself gently.
What emotion is here today?
There's no right answer.
Perhaps you notice holes.
Perhaps sadness.
Fear,
Relieve.
Uncertainty Gratitude Maybe there's one.
Or more feelings all together at the same time.
Or maybe what's going on is difficult to name.
It's okay to.
.
.
Rather than changing the emotion,
Simply make room for it.
Imagine offering yourself the same kindness you would offer someone you deeply care about.
No fixing.
No judging.
There's no right way to do this meditation just like there's no wrong way to do this meditation.
Just gentle presence.
Take another slow breath.
Natural breath.
And now allow the three intelligences to come together.
Ask yourself.
What is my body noticing right now?
What is my mind?
Noticing right now.
What is my heart holding today?
You don't need to solve any of it.
You don't need answers.
You are simply listening.
Listening.
Presence and listening.
This is the beginning of trust.
Listening.
True presence and listening is the beginning of healing.
Recovery rarely begins with a dramatic change.
More often.
It begins with one moment.
Of honest.
Awareness.
One compassionate breath.
One small act of curiosity.
And today.
You've practiced exactly that.
Before we finish,
Take one more easy breath.
Allow yourself to appreciate that you showed up today.
Not because you had to do this perfectly or just right or any of that.
But because you were willing to spend a few moments becoming more connected with yourself.
As you move through the rest of your day,
I invite you to carry this one simple question.
What is my body telling me?
What is my mind noticing?
What is my heart holding?
You don't need to ask these questions all at once.
Remember,
One will be enough.
Perhaps one will stay with you throughout the day.
Thank you for practicing with me today.
Until next time.
May you continue listening with your body.
May you continue listening.
With your mind.
And may you continue living.
With your heart.
And may you continue treating yourself with the same compassion you so freely offer to others.
