Hi there,
My name is Erin of eMindMove and today I'll be guiding you through a little breath work and on to some journal prompt questions.
Journaling is the way that I often practice meditation.
There's a real magic in taking the thoughts that are in your mind and transforming them onto the page.
And today I'll be offering you three journal prompts around self-care and self-trust.
You're welcome to listen and respond as you like.
I would like to gently suggest that maybe you just simply listen to this recording first without the pressure to write the questions down or to start journaling in response to them yet.
Just allow yourself to experience each question unfold.
And then maybe coming back to listen to the recording for a second time,
Writing down all three questions before stepping away from your phone so that you can journal.
Before we dive in,
I'd like to lead you through a relaxing body scan.
So whether you're seated on the floor,
Lying down,
Or maybe even in a chair or your bed,
Just take a few moments to get comfortable and settle in and start to bring awareness to your breath.
Inhale through your nose.
Exhale out your mouth.
Inhale through your nose.
Exhale out your mouth.
Good.
Exhale expanding your belly as if there was a balloon inside.
Exhale open mouth,
Easy long sigh out.
A few more just like that.
Inhale 3,
2,
1.
Exhale 5,
4,
3,
2,
1.
Breathing into the nose,
Noticing the air at your nostrils.
Breathing out of your mouth,
Observing the air flowing over your lips.
Beautiful.
If you need to pause and take a few more moments to breathe deeply,
Please feel free.
Otherwise you can start to guide your focus to your belly.
Can you soften here,
Allowing each inhale and exhale to create kind of a massaging wave from the inside out.
Bringing your focus to your heart space.
Can you envision a bright glowing green light here,
Surrounding your heart with free flowing loving energy.
Next take your awareness to your hips.
Notice what they may be touching in space.
Are you on the floor,
A chair,
Your bed?
And simply allow the gentle pull of gravity to fully let your hips relax into the earth beneath you.
Let your legs soften,
Your feet relax.
Allowing that attention to travel up your spine to your shoulders and your neck.
Find some gentle rolls of the head side to side if you need.
A little movement at any time throughout the recording is always welcome and encouraged.
And take a moment here.
Check in.
How's your breath?
Is it shallow and in the chest?
If so maybe invite a few deeper breaths into your belly.
Soften your face.
You can open and close the mouth.
Maybe squish the eyes closed and open or just keep them closed.
Take another deep breath.
In and out.
And today I'd like to explore or I'd like you to explore your relationship with self-care and self-trust.
Do you know what things fill you back up?
Do you truly listen to and honor your body's needs,
Your heart's needs?
So I invite you now to simply stay curious about the following three questions.
I'll say all three.
I'll repeat them.
And remember you can always come back and listen to this recording again so you don't have to worry about writing the questions down quite yet.
Number one.
What is my body trying to communicate to me right now?
Asking yourself what is my body trying to communicate to me right now?
Just taking a few breaths with that question.
Maybe an answer comes up right away.
Maybe you need to sit with it a little longer.
If you don't have an answer come up right away,
That's why I love journaling.
Kind of gives me pen to paper something tangible to get my thoughts in a little bit more order.
So maybe you're experiencing that as you meditate as well.
So again number one,
What is my body trying to communicate to me right now?
Number two.
How can I best support myself today?
How can I best support myself today?
Again pausing for a few breaths.
Simply asking the question and listening.
Maybe you're really clear on what it is would best support you today.
Maybe you're not sure and that's okay.
How can I best support myself today?
Number three.
Where can I grant myself just a little bit more self-compassion?
Where or maybe in what areas of my life can I grant myself a little more self-compassion?
Beautiful.
I'll repeat them all one more time.
Number one.
What is my body trying to communicate with me or to me right now?
Number two.
How can I best support myself today?
And number three.
Where can I grant myself a little more self-compassion?
And once you are ready to write,
Really just allow the answers to flow freely.
No one will read your responses or journal.
There's no need to edit yourself.
You don't have to show anyone.
This is just for you.
Take a deep breath.
Be open to any answers that may arise as you listen to this recording or as you begin to journal and know that you can trust yourself.
And remember,
You can return to this recording at any time.
Thank you for joining me today in this practice of journaling meditation,
If you will.
And may you discover all the answers that you're searching for on the page.
Thanks!
