Take a moment to come into a comfortable seated position.
Either seated in a chair or on the floor.
Finding a position in which your spine can be fully aligned and the shoulders can relax.
As you find your way into this comfortable seat,
Begin to invite your whole self to be present.
Noticing if any part of you is someplace else and perhaps gently inviting that part of you to come into this place of stillness.
Then begin to allow your awareness to gently begin to turn towards the body.
Begin to just notice how your body is feeling right now.
Noticing any areas of tension or discomfort.
Noticing if the body wants or needs to shift or move to create more comfort.
Notice places of ease and relaxation that exist within the body.
Notice any sensations such as being hot or cold and if those sensations reside in the entire body or just certain parts of the body.
Notice what the energy feels like in your body.
If there's places where it's feeling smooth and moving easily through the body.
Are there places where the energy feels stuck,
Stagnant,
Or maybe there's no awareness at all?
Noticing any other sensations that are present for you.
Then take a moment to check in with your body and notice does your body want you to know anything today?
Does your body need anything from you?
Then allowing your awareness to begin to shift to your breath and beginning to just observe the natural ebb and flow of your breath.
Seeing if your breath feels fast or slow,
If it feels easy and smooth or tight and jagged.
Notice how oftentimes simply observing the breath begins to bring change to the breath.
Begin to notice the length of your inhale and exhale,
Perhaps gently counting to yourself to feel into the length of each part and noticing if one is longer than the other.
Seeing if you can allow your awareness of the breath to move even more subtly,
Noticing which nostril is dominant right now.
Knowing that nostril dominance changes about every 90 minutes or so.
So you're breathing more fully to the left or the right nostril.
Then taking a moment to check in with the breath.
Does the breath want you to know anything today?
Does your breath need anything from you?
Then your awareness slowly begins to shift to your emotions,
Becoming aware of whatever emotions you are feeling or have felt today.
Knowing that it's typical to feel multiple emotions at the same time and that it's okay to feel emotions that might seem an opposition in the same moment as well.
Joy and sorrow can exist within the same round of breath.
So here,
Taking a moment to see if you can identify at least three emotions that are present within you in this moment.
Notice if there is an emotion that feels most prevalent or an emotion that maybe you want to explore a little bit more.
Allow yourself to lean into that emotion,
Giving yourself permission to feel it fully,
Honoring the sacredness of that emotion.
Then notice where does this emotion live in your body?
Does it have any impact on your breath?
Notice do your emotions want you to know anything today?
Do your emotions need anything from you?
Allowing your awareness to begin to shift to the mind,
Beginning to observe the thoughts that you're thinking,
Noticing if there is a tendency for the mind to ruminate about the past or worry about the future.
Is there any emotional tone to your thoughts?
Begin to allow yourself to observe the thoughts as if like clouds floating through the sky.
So you will witness a thought cloud arising,
Watch it move through the sky mind,
And then let it gently release.
And letting yourself observe what is the next thought that naturally arises,
Giving yourself permission not to follow the thoughts into a storyline.
And simply allowing a thought to arise and release.
Thoughts like clouds moving through the sky mind.
And then allowing yourself to release this particular awareness of the mind.
Just notice does your mind need anything from you today?
Is there anything that your mind wants you to know?
And then gently allowing a hand to come to rest on your belly center.
Beginning to tune into that place of deep inner wisdom,
Deep inner knowing,
Your intuition.
And as you tune into this deep inner wise self,
Begin to ask yourself the question,
What do I need to know most right now?
Give yourself permission to fully take in and listen to your own inner wise voice,
Your own inner guidance.
Trusting in that quiet voice that arises from within.
Then allowing yourself to bring to mind anything else that maybe is calling your attention or something that you've wanted some guidance or support on.
And ask yourself whatever it is that you need to ask in this moment.
You will eventually bring your hand back down to your thigh.
Taking a moment to feel your body present.
Notice your breath.
Seeing if there's anything from this practice that you want to move from the theoretical into the practical.
Are there any action steps that you need to take based on any messages you received from your body,
Breath,
Emotions,
Mind or inner wisdom?
Perhaps take a moment to commit to yourself to take whatever action steps you're being called for.
Gently allow yourself to release from this meditation.
Breathing the eyes,
Maybe moving or shifting the body,
And gently moving in through the rest of your day.
