This three-part check-in meditation is designed for the beginning of a yoga or meditation session.
It can help you get a sense of how you're doing in the moment while providing clues about what may arise in your practice.
In your personal practice,
The three-part check-in may reveal information that you can use to help decide what and how you want to practice that day.
To get started in butterfly pose,
You may want to sit on the edge of a folded blanket so that you can hinge forward in your hips.
You'll know you need the blanket if it feels difficult to sit up straight when sitting on the floor.
Bring the soles of your feet together 12 to 18 inches out in front of your body.
Unlike the more dynamic version of this pose,
The yin variation is softer and more relaxed.
Take a breath and sit up a little straighter and as you breathe out lean forward with a straight spine.
When you can no longer lean forward without resistance,
Allow the spine to round forward as you drop your head toward the floor.
You can use props such as a bolster,
Pillow,
Or block to support your head if it feels uncomfortable to let it hang down.
Take a few minutes to make adjustments so that you are in a position that you can hold for several minutes.
This may mean nudging your feet a little more forward or you might consider using props so that you aren't bending so deeply into the shape.
Once you have settled,
Take a deep breath in.
Then let that breath out very slowly.
Do this two more times.
Nice deep inhale.
Glow steady exhale.
One more time on your own.
Now turn your inner gaze toward the myriad sensations percolating through your body right now.
Some of these sensations may be a result of the shape your body is in or there might be other sensations unrelated to your posture.
Slowly walk your mind through the physical landscape of your body and notice what's true in this moment.
It's natural to notice strong or uncomfortable sensations at first,
But now that you've been here for a little bit,
What else do you feel in your body?
Can you sense less obvious sensations like the feeling of your clothes touching your skin or the gentle downward pull of gravity?
Also notice areas where there is an absence of sensation.
Can you get a sense of your whole body in this moment?
Whatever you discover about yourself during this meditation,
See if you can receive it with equanimity,
Softening any tendency to approve or disapprove of what you discover.
This practice is not about finding fault nor is it about elevating positive states.
It's about getting to know what is real in this moment.
See if you can approach this experience with the spirit of compassion.
Now bring your attention to the middle of your chest,
The heart center.
Let your mind rest here for a few breaths.
Maybe you can feel your chest lightly rise and fall as you breathe.
Start to notice any feeling tones that are present right now.
If someone were to ask you how you're feeling right now,
What would you notice first?
See if you can stay in the space of having the experience before naming it.
Where do you experience this feeling in your body or somewhere nearby your body around you?
How is your energy level right now?
Your overall mood?
There are times when you may not feel very much when you check in.
Notice that for what it is,
Your current state.
Other times there may be a lot of material here.
As with the body,
See if you can approach this inquiry with a sense of curiosity rather than looking for something to get yourself in trouble about.
It's okay if you don't feel great.
It's also okay if you do.
With continued practice you'll notice how feelings in the body and the heart change rather quickly.
Even our most difficult experiences are impermanent.
Stay here in the heart just a little longer.
Now turn your awareness to the third eye point at the space between your eyebrows and about two inches into your head.
This is the Insight Center and doorway to the mind.
Imagine that you were standing on the top of a mountain gazing out over a vast landscape.
You can see for miles in the space of the mind what is present for you right now.
Do you find that there is a lot of mental content?
Many thoughts coming and going.
Or are you ruminating over one topic?
Something hard to let go of?
Or is there dullness?
Thoughts moving very slowly if at all?
Often our mind exists somewhere in the middle of this continuum between busy and dull.
What is your mind state right now?
Try not to get pulled into the content,
The stories of the mind.
Just notice whether or not there are thoughts present.
Now bring your attention back to your breath.
Find your breath low in your torso around your belly and low back.
Stay here for a little while longer,
Letting go of any inner commentary about what you discovered during the check-in.
Your awareness doesn't have to be conceptual.
Instead let yourself soften into a sense of deep inner knowing.
When you are ready,
Slowly sit up,
Stretch out your legs,
And return your awareness to the space around you.
You you
