Hi there,
Welcome to today's practice.
My name is Victoria and I will be guiding you through today's practice of checking in with the four levels of our being.
That's physically,
Mentally,
Emotionally and spiritually.
Often throughout our busy lives,
We tend to place our well-being in one of these categories more than the other.
In this practice,
By checking in with all four levels of your being,
We invite balance,
Harmony,
Self-care and invite ourselves to take care of what we need to.
We invite ourselves to do this with compassion,
Non-judgment and let some answers or insights come up intuitively on how we can take care of our emotional body,
Our mental body,
Our spiritual body.
Start this practice by making yourself comfortable.
You can sit on a cushion,
In a chair or even choose to lie down.
Feeling the floor underneath you.
Take this time to become present,
To let go of anything that's happened before your practice,
To let go of any expectations for the practice,
Of any to-do lists,
Plans or schedules for after the practice.
If it's comfortable,
I'll invite you to close your eyes,
Bringing your focus inward.
You can also choose to just soften your gaze.
Bring your awareness to your breath.
Breathe in,
Follow the breath in from the tip of the nose down to your belly and from the belly up and out the tip of the nose.
For the next few moments,
Follow this breath,
Flowing in and out of the nose with ease.
Breathing in deeply and out slowly.
As you keep your breaths deep and slow,
I invite you to cultivate an openness,
A sense of curiosity,
Of compassion,
Of non-judgment for today's practice.
Letting go of any conditions of how you think you should be to tap into what might be present for you today.
Starting to tune into your physical body,
Notice how your body feels right now in this moment.
Notice where you feel open.
Notice where you might feel tension or tightness.
Notice where you feel healthy and strong.
Remembering that we can hold both of these experiences,
Feeling open and tight at the same time.
There is no right or wrong way to feel.
Breathe in deeply and out slowly.
Checking in with your mental body.
How is your mental body feeling today?
Where are your thoughts?
Is there a pattern you're noticing with your thoughts?
And instead of getting carried away by these thoughts,
Instead of analyzing and overthinking,
I invite you to witness and observe your thoughts like clouds in the sky.
Coming and going.
Start to tune into your emotional body.
Ask yourself what emotions are present for me today.
Honoring whatever emotions arise for you.
Whether that's sadness or joy,
Frustration or gratitude,
Ease or resistance.
Breathing in and out to embrace and hold these emotions.
No need to fix,
Analyze or change.
Now check in with your spiritual body,
Your energy.
How does your energy feel today?
Is it calm?
Is it excited?
Is it a lack of motivation or lack of clarity?
Does your spiritual body,
Your energy need some attention today?
Breathe in deeply.
Breathe out calmly.
Now after checking in with the four levels of your being,
I invite you to ask yourself,
What do I need to do to take care of myself?
How can I nourish my physical body,
Mental body,
Emotional body and spiritual body?
Notice what comes up intuitively for you.
Is it to take a walk in nature?
Is it to take three deep breaths?
Is it to enjoy a home cooked meal?
Again,
There's no right or wrong.
Honoring your needs.
And to close our practice,
I'll invite you to take a deep breath in,
Full breath out.
One more time,
Deep belly breath in,
Full slow breath out.
Bringing your awareness back to your body,
The floor underneath you,
The space around you.
Take your time to wiggle your fingers and toes.
When you feel ready,
Mindfully flutter the eyes open.
Enjoying the energy of calmness of honoring yourself and your needs and take this with you into the rest of your day.
Thank you for practicing.
