Hello,
My name's Dawn Jelly.
Welcome to my daily tiny practice.
If you're anything like me,
You know you should meditate.
You crave spiritual connection,
But the voices from your to-do list are just so loud.
And you're wired to put others first,
To just show up and to care.
And so choosing yourself and sitting still feels really hard.
And that's why I created this practice,
My tiny practice.
It's just three minutes to pause,
To connect and to reset.
Some days it might feel like only a drop in the ocean,
But even a single drop can ripple wide.
Even one step can begin the climb up the mountain.
So join me today and let's begin.
So begin by making yourself comfortable.
You may be sitting,
Lying down,
Or even standing.
Just make sure you're somewhere safe and able to be fully present.
Take a deep breath in through your nose and out through your mouth.
And once again,
In and out.
And one last time,
In and out.
And let your body begin to settle.
And now feel yourself connecting to Mother Earth.
Start in your core and bring your awareness down through your legs and feet,
And then through the surface beneath you.
Imagine you're traveling deep into the earth.
And feel her strength and her steadiness.
And now draw that energy back up,
Back up through the earth,
Through your feet,
And into your center.
Next,
Shift your awareness upward.
Travel up through your chest,
Your throat,
Your head,
And into the sky above.
And feel yourself connecting to the universe,
That great healing life force.
And now gently draw that energy back down,
Down through the crown of your head,
Into your heart,
And into your core.
And let the energies of earth and sky swirl together inside you,
Blending into a steady rhythm.
Together,
They begin to dissolve anything that no longer serves you.
Let that energy move through your body,
Into your head,
Your arms,
And your legs,
Clearing and releasing as it flows.
Whatever no longer benefits you simply melts away and returns to the universe.
And now feel these combined energies expand outwards,
Surrounding you in a field of light and protection,
Above,
Below,
Before,
And behind you,
And you're fully supported.
Now finally bring to mind any pieces of yourself you've left behind,
Perhaps in a difficult conversation with someone you love,
Or even in a moment that just didn't feel safe.
Gently call those pieces that are ready to return home.
And let them return and settle into place like pieces of a puzzle,
Restoring you to wholeness.
And take a deep breath in,
And sigh it out.
And your practice is complete.
If this practice spoke to you,
I invite you to make it your own.
Use my words or rewrite them to match your own voice.
Let it be whatever you need it to be,
Grounding,
Healing,
Or simply a pause to come home to yourself.
If you'd like to explore these elements more deeply,
I've created a seven-day course right here on Insight Timer.
And together we'll go deeper into each part of this practice,
From grounding and dissolving,
To calling back your wholeness.
You can find it under My Daily Tiny Practice,
A seven-day journey to reclaim your wholeness.
