Welcome to your daily check-in,
A powerful and proven practice to get your day off to
the best possible start,
A practice that when done regularly and consistently will help
you take charge of your thoughts,
Your emotions,
And the direction in which your day unfolds.
And so for this practice to get started,
Just make yourself comfortable,
And this can be
done either sitting up or lying down or sitting on a chair or sofa,
A couch,
Or on the floor.
It really doesn't matter where you choose to settle the body,
Just take some moments
to settle the body and to come to stillness.
Take some moments to notice the stillness of the physical body.
Notice you're still.
Notice that you're sitting or lying down motionless.
To really become aware of the weight,
The shape,
Form,
The density of the physical body.
Very still and very motionless.
And just become curious to what it feels like in the body when the body is still.
Now as you're taking in the stillness of the moment,
I'd like you to also become aware
of the support beneath your physical body.
Your physical body is supported in this moment,
Supported by the floor,
A mattress,
Chair,
A wall,
Or a couch.
Bring your full attention and awareness to that physical support.
And really notice all the points of physical contact between the support and your body.
You're supported in this moment.
What does that support feel like?
Just notice what the body feels like when it is yielding into support.
As you're enjoying the stillness of the moment and the support or supports to the physical
body,
Bring attention please to the space that you're in.
Notice the room that you're in.
Or maybe the outdoor space that you're in.
And with the eyes closed or the gaze lowered,
Just visualize the layout,
Visualize the space.
Taking in the temperature and noticing the touch of air on the skin.
What does that touch of air on the skin feel like?
Now opening up the awareness to sounds around you,
Noticing all the sounds that are there
present in this moment.
Just noticing the sounds as vibrations.
Vibrations that are arising and vibrations that are fading in awareness.
Notice the sounds of nature,
The man-made sounds,
The sounds that are closer by.
Maybe the white noise sounds,
The sound of the beat of your heart,
The sound of your
breath.
And if available to you,
Perhaps noticing also the sound of stillness.
Listen carefully and notice if you can hear the sound of stillness.
Then checking in with the body,
Noticing the physical body again and the sensations that
are present in the body.
What physical feelings are you aware of in the physical body in this moment?
Please don't judge or label or seek out or censor any of the sensations.
Just allow the sensations to arise and fall and for the awareness to observe that movement.
And now as you continue and deepen the check-in process,
The check-in practice,
Checking in
with your breath and a good place to start with that is actually to just bring awareness
to the breath and the body breathing itself.
So don't alter the breath in any way or seek to change it in any way.
Just simply notice and acknowledge that the body is breathing itself.
Notice the body breathing for you.
Notice the inhalations.
Notice the exhalations.
What does it feel like to be aware of the body breathing for you?
Deepening your awareness and noticing how you feel in this present moment.
Just bringing attention to the emotions that are present for you right now,
Just in this
moment of time.
You're not seeking out emotions from memory or from imagination.
Just simply noticing what emotions are present in this moment in time.
And as you allow the emotions to just float by in awareness,
Just take a moment and notice
what it feels like to be aware of your emotions.
And now notice your mind.
Bringing attention to your mind and notice what's happening in this moment.
Notice the thoughts,
The beliefs,
Judgments that are arising and falling in awareness
in this moment without denying anything,
Not creating anything or labeling anything.
Just simply noticing the mind.
And again,
Just noticing what it's like to be aware of the mind.
What is it like to be aware of your thoughts and your beliefs,
Any judgments that are arising
and falling?
What does that feel like?
And then just take some steps back.
Take some steps back and just become aware that you're aware.
Notice that you're aware of the stillness,
The sounds,
Your body,
Your breath,
Your emotions,
And your thoughts.
What does that feel like?
What does it feel like to be aware?
Just continue to notice the expansiveness,
The spaciousness that comes with awareness.
And then bring that awareness back with you into the physical body.
Bring that awareness back to the space that you're in.
And just with awareness,
Making small micro-movements and waking up the body once again.
If the eyes were closed,
Opening up the eyes.
And then taking that feeling of awareness out with you into the world.
