Good morning,
This is Sarah Rabinovich welcoming you to the What Do I Need meditation.
Beginning now by taking a few deep,
Slow breaths.
Just feeling the body breathing right here and right now.
Go to seeing where the body is supported by the chair,
The floor,
The mat,
The bed.
See if you can just let your body soften against these supports.
Breathing in nice and easy and as you breathe out just softening.
Reach in breath,
Just noticing air coming into the body and then as you breathe out just softening the body from the crown of the head down to the toes.
And asking yourself right now,
What do I need?
I need right now in this very moment.
And so really checking in,
Really listening,
Checking in with the body that holds the breath.
How's the body right now?
What does it feel like just generally?
Is there a tension,
A looseness,
A sense of harmony throughout the body or maybe a sense of conflict within the body,
Something blocked,
Discomfort?
It's okay,
Just noticing what the body feels like right now without any judgments,
Without any comments.
Just feeling in.
And now shifting to feel into the heart,
The seed of your emotions,
Your mood.
How is the heart today?
Is it open and welcoming?
Is it closed?
Can your heart just be as it is,
Being really kind to your heart?
What is here?
I listen.
And also noticing what moods are here,
Where you feel the mood in the body.
Is there a sadness,
A joy,
Irritation,
Anxiety,
Peace,
Anger,
Jealousy,
Love?
Maybe more than one emotion.
Breathing into it.
It's okay,
Whatever's here.
And then shifting to notice what's here in the mind,
Your mental state.
Is your thinking clear?
Is it fuzzy?
Thoughts fast or slow?
Is there a spaciousness to notice thoughts or is that more difficult right now?
The mind is always changing.
We are always changing.
Nothing stays the same.
What are you noticing now?
How about now?
Noticing any planning thoughts or judging thoughts,
Nostalgic thoughts,
Other types of thoughts,
Worrying,
Rumination.
Does the mind seem to be commenting on the future or the past?
Or is it just right here,
Right now?
Just listening,
Noticing with lots of kindness and sensitivity.
And then asking yourself,
With things as they are right now,
What do I need?
What do I need right now?
Listening quietly,
Wisely.
We need to think hard on it or analyze,
Bring patience to this process.
What do I need right now?
A nap,
A walk,
Something to eat or drink,
Some stimulation to the mind,
Conversation with someone,
Meditation,
Something else.
What do I need?
And as we come to the end of this practice,
Thanking yourself for having tuned in to the body and mind and heart today.
This is an act of self-care.
