Hello and welcome.
My name is Nat and I'm here to share one of my most favorite practices with you.
Together we're going to become more mindful of your needs.
How often do you pause and intentionally direct your focus to the present moment and recognize your needs before they become neglected?
As a mother,
An entrepreneur,
My schedule is filled with responsibilities and demands to support others.
However,
When I take a moment to practice mindfulness,
I give myself the chance to slow down and reconnect with my own needs and desires.
By responding to my needs first,
I can maintain my energy levels,
My resiliency,
And I can continue to support others in a very meaningful way,
Which is important to me.
So together,
Let's pause and take time to meet your needs.
Join me in a seated position or lie down.
All that's important right now is that you are comfortable.
Shift your focus to the present moment,
Noticing any sounds,
Sensations,
Or thoughts that arise.
Instead of pushing them away,
Could you observe them without judgment,
Unattached for them.
Let them come and go effortlessly.
And when you feel ready,
Turn your attention towards your breath.
Don't change anything.
Simply feel the natural rhythm of your inhale and the exhale,
The sensation of air entering and leaving your body.
Continue to follow the breath without trying to control it.
While you breathe,
Pay attention to any areas of tension or discomfort in your body.
Send your breath to those areas.
You use the inhale to notice them and then use the exhale to soften and release them.
This effort of inhaling to notice,
Exhaling to let go,
It creates more space for stillness and a sense of ease.
Throughout this whole practice,
Let your breath be your anchor,
Grounding you back to the present moment whenever you need it.
If your mind wanders,
Gently guide it back to breath as a point of focus and stability.
Now begin to expand your awareness to your surroundings,
Noticing any sensation like the fabric of your clothes on your skin.
Maybe notice the temperature in the room.
Do you feel the hairs at the back of your neck?
Embrace all of the sensations available to you at this moment.
Stay present and while you do,
Bring your mind to a place that brings you peace.
You can keep the eyes open or gently close them,
Soften them,
But picture this space,
This very special safe space in your mind's eye and begin to feel gratitude for it in your heart.
Envision yourself in this safe,
Serene place.
See yourself enjoying the space with an open heart,
Acknowledging your worth and your goodness,
Offering yourself words of love,
Of acceptance,
Affirming your well-being in this special,
Safe space.
Take a few moments to rest in the awareness and the compassion of your goodness.
Any sensations or emotions that arise,
Let them without judgment or attachment.
And in this moment of clarity,
Ask yourself,
What do I need?
Listen with an open heart.
What do I need?
Give yourself space to hear the answer without the urgency to respond or create a solution.
Simply be open to creating awareness of your need.
What do I need?
With an awareness of what you need,
Look around your safe,
Serene spot one more time,
A gentle smile on your lips,
Feeling the gratitude once more for this space that exists for you to visit at any point so you can tune into your needs,
So you can listen and then gently open your eyes or begin to take in your surroundings.
Maybe you wiggle your fingers and toes,
Maybe you bring your hands overhead and welcome a stretch into your body if that's what you desire.
Carry this sense of calmness and well-being with you.
Consider any needs that surface during this effort and think of something small that you can do today to fill one of those needs.
And finally,
And maybe most importantly,
Trust in your ability to create space for yourself to meet this need today,
Meeting your needs.
It gives you the energy,
The resiliency,
And the love to be able to continue supporting others in a meaningful way.
Thank you for joining me for this very important practice today.
