Daily Compassionate Self Check-In Meditation

Pausing and checking in with ourselves is one of the most beautiful and powerful self-care practices that exists. So often we rush around caring for everyone else's needs, but don't have or don't make the time to care compassionately for ourselves...to stop and ask, "How are you today? Where are you today?" Join me in pausing to check in with your breath, your body, your thoughts and emotions. To see what can be released through your exhales. To find out what you need right now, and begin breathing in some of that nourishment.

Stock Media provided by AudioinsMusic / Pond5
Photo by Jakob Owens on Unsplash

Transcript

Hi,

I'm Jenny Mayo.

Thank you for joining me for this daily check-in meditation.

To begin,

Please find a comfortable position for your body,

Seated or lying down,

And close the eyes if you like.

Take a moment to arrive right here,

Right now.

Nowhere else to be,

Nothing else to do.

We'll take two deep clearing breaths together just to create a bit more space between this time together and whatever might have come before.

Exhaling to prepare,

Inhale deeply through the nose,

Long slow sigh through the mouth.

Again,

In through the nose,

Lying it out,

Let something go.

Feeling the weight of those exhales trickle down your body,

Noticing all the points of contact you're making with the earth,

Whatever's holding you up.

Seeing if you can release your weight a bit more into that support.

Beginning to notice your breath,

Just observing how is my breath today.

Trying not to judge,

Just breathing with what's there and observing.

Lifting our attention now to our body,

Just taking a slow scan from head to toe.

Again,

Just noticing what's there,

Any sensations.

Trying not to get caught up in the stories,

Just breathing with what it is.

Taking a few minutes here just to breathe and be with your body.

Shifting our attention now to any thoughts or emotions that might be lingering.

Asking yourself,

How am I today?

Where am I today?

Observing and breathing with what arises.

Often we carry around more than we need to.

There might be thoughts,

Emotions,

Tension,

Things that you don't need to be carrying at this moment or maybe at all.

So asking yourself if there's anything that is ready to be released,

Anything that you don't need to carry right now.

As you exhale for the next few breaths,

Just letting it go.

Now compassionately asking yourself the way you might ask a precious child,

What do you need right now?

Welcoming any answer or answers that arise.

Seeing if on these next few inhales,

If you can begin to welcome some of that in already,

Right here,

Right now.

Feeling it traveling into your lungs and throughout your body.

Moving towards your deepest,

Fullest breath of the day,

All the way to the toes.

Gently releasing,

Beginning to wiggle the fingers and the toes,

Opening the eyes when you're ready.

Remembering that this practice,

This compassionate check-in is available to you anytime,

Anywhere.

All it takes is just a minute or two to check in with yourself and ask these questions.

Thank you so much for meditating with me today.

Reviews

Such a refreshing start of the day. Thanks for sharing this meditation, Jenny!