Welcome to this three centers check-in guided meditation.
Begin by taking some deeper breaths letting your body release any tension that you might be aware of.
Shifting your attention from whatever you are doing to being right here and right now.
Letting yourself release a little bit more into the support underneath you.
Releasing through the legs,
Sitting bones and hips.
Releasing through the abdomen letting the tummy relax.
Releasing through the chest,
Shoulders,
Hands are open and soft.
Neck,
Jaw,
Cheeks and temples softening.
Noticing this pause,
This pause that you're taking in the day.
Remembering that there is nowhere else for you to be and there is nothing else to be doing right now.
Notice this landing here in this moment.
Bringing your awareness to the center that is your body.
Letting your awareness just land in your body.
Lightly noticing physical sensations.
Maybe noticing a tension somewhere or an ache.
Or maybe you notice there's a relaxation somewhere.
Just lightly noticing sensations.
Maybe numbness or sharp sensations.
Gross sensations or subtle sensations.
Without going into the sensations,
Just having an open awareness of them.
Like the sky is open to the clouds.
Maybe noticing sounds or thoughts that are coming in.
Giving them a gentle acknowledgement and landing back in awareness of your body.
Without judgment or expectation.
Just extending curiosity toward the landscape of your body right now.
You might notice movement in your body,
Whether it's the movement of your breath or your heartbeat or a subtle movement of sensations.
Observing the changing nature of sensations.
Also noticing what is still,
What is not moving,
What is unchanging in your body.
Now bringing your awareness to your heart center,
Your emotional body.
Again,
Just bringing a light awareness to your emotional landscape just as it is right now.
There's no need to go into any particular emotion or feeling,
But just to see that it's there.
There's no need to change or fix right now,
But just to be with whatever is present in your emotional body.
You may be noticing reactions to emotions,
Reactions to other thoughts coming in,
Reactions to sounds happening around you.
Seeing if rather than pushing any of that away,
See if you can open to allow all of those things to just be there as a part of the greater landscape of the moment.
Maybe you're noticing emotions like frustration,
Worry,
Sadness,
Or joy,
Calm.
Whether pleasant or unpleasant,
Letting them be like waves in the ocean.
Now becoming aware of the mind center,
Checking in with your mental landscape just as it is in this moment without needing to go into or entertain any particular thought.
Just noticing what thoughts are showing up,
Observing them,
Whether they're pleasant or unpleasant thoughts,
Seeing them all as equal,
Seeing thought as nothing more and nothing less than thought.
Seeing thoughts as if they were leaves on a stream floating down the stream of your awareness.
Without judgment or evaluation of the thoughts.
Just being curious about them,
Noticing if they're fast or slow.
Seeing if you can notice the space between the thoughts,
No matter how big or small that space is,
Just letting your awareness land in those gaps.
Now expanding your awareness to all three centers,
Having an open,
Curious,
And compassionate awareness of your body,
Your heart,
And your mind all at once.
Like a mother opens her arms to a child,
Opening your awareness to your whole self just as you are right now.
Becoming aware of your breath,
Noticing how your breath impacts all three of these centers.
Perhaps noticing if there's a quality of a fourth center that arises as you do this.
Letting yourself rest here in this open awareness of your whole being.
When you're ready to transition back into your day,
I invite you to take your time,
Perhaps moving gently before you get up.
But you can stay here in the space as long as you'd like.
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