Hello and welcome to meditation.
This is going to be a shorter meditation.
This is a holistic check-in.
Checking in with ourselves in different areas of life to increase our mindfulness,
Our insight,
And our introspection.
So please take a moment and get yourself settled.
We'll do a little breathing work first.
Find yourself a comfortable position.
Sitting or lying.
Make any adjustments that you need to.
Let's begin with a little breathing work to focus the mind.
Eyes are closed.
We're nice and still.
Breathe in through the nose.
Count of three.
In one,
Two,
Three.
Out three,
Two,
One.
Let your breath settle in between for a moment.
Inhale one,
Two,
Three.
And out three,
Two,
One.
Once more.
Inhale one,
Two,
Three.
And out three,
Two,
One.
Let's begin our check-in with ourself.
Let's begin with the physical body.
I want you to scan through your physical body.
Top to bottom.
Bottom to top.
Whichever makes more sense to you.
And I want you to notice what is present.
I want you to release any tension you may notice you're holding.
Notice any aches,
Pains,
Anything bothering you.
Take a moment and really notice the physical self and how it's feeling today.
It's a nice moment to also assess your energy levels.
Maybe even thinking about how your sleep was last night.
Did you wake up feeling rested?
Just thinking about the physical being.
Let's take a moment and check in with the emotional well-being.
Identify some emotions present right now and as well as what emotions have been present through your day.
And let's put a label to those emotions.
Name them happy,
Joy,
Sad,
Anxiety,
Neutral.
What emotions have been present?
And then let's take a moment and assess our thought structure for the day as well as our mental well-being.
So think about your thoughts for today.
Have they been helpful or unhelpful?
Rational?
Irrational?
Positive?
Negative?
Encouraging?
Discouraging?
What have they been like?
It's also a nice moment to reflect and think the ones that were discouraging,
Unhelpful,
So on and so forth.
How can I change those?
What are some different ways I could think?
And then let's take a moment and check in with the mental self.
How has my mind been today?
Has it been moving fast?
Has it been awake?
Has it been groggy?
Boggy?
What has my mental capacity been like today?
And if there's any other areas you can think of that you might want to check in with yourself,
Please do so.
And let's wrap up with the breathing that we came in with.
Let's end with that.
Inhale,
One,
Two,
Three.
Out,
Three,
Two,
One.
Inhale,
One,
Two,
Three.
Out,
Three,
Two,
One.
One more time.
Inhale,
One,
Two,
Three.
And out,
Three,
Two,
One.
Come back to this anytime you need to.
It's important to check in with ourselves,
To be present with ourselves.
Go ahead and move your fingers and toes around,
Hands and feet,
As you open your eyes and come back.
I hope you join me again sometime.
Thank you so much.
