Observing Your Needs

With so much going on in our lives, sometimes we forget to take a beat and check in to see what is actually going on with ourselves. If we hurry through our days without ever taking inventory, we are bound to neglect one or more aspects of our wellbeing. This short meditation encourages you to notice what is occurring in body, mind, and spirit. Acknowledging and accepting where we are in this moment leads to freedom, and the ability to tackle life from a more centered and connected place.

Transcript

Hi,

My name is Katie and I'll be guiding you through this meditation.

Begin by finding a quiet place to sit or lie down.

Close your eyes.

And now begin to bring your attention to your physical body.

Notice any signs of tension or pain,

Possibly from an old injury or maybe a new sensation that you haven't noticed before.

Don't judge this tension,

Just notice it.

And if you're not having any tension or tightness,

Just notice that as well.

Maybe you can observe how wonderful your body's feeling today.

Every day is different.

Just see what's there today.

And let any resistance dissolve and be in this moment.

We're going to shift our awareness now away from the physical body into our mental body,

Our thoughts.

Without any judgment whatsoever,

Begin to notice the nature of your thoughts.

Are they zipping by super fast?

Or are you dwelling on something in particular,

Just obsessing over something that's happening in your life?

Whatever's going on is completely normal.

For humans,

We think around 60,

000 thoughts per day.

Just notice that you're the observer of your own thoughts.

Without any judgment,

What have your thoughts been up to lately?

Now that your awareness drift down to your heart center,

Let's check in on our emotional body.

Ask yourself how you're feeling.

Become any and all emotions without labeling them good or bad,

Without any judgment at all.

It's our human nature to have many emotions.

So take this time to acknowledge them.

If we're unwilling to notice them,

Or even if we try to ignore them,

They're going to hang on and show up somewhere else in our life.

We must allow ourselves to feel these emotions so they may pass through.

This way,

We become free and unstuck.

So now allow yourself to notice what's going on with your feelings.

Now that you've practiced observing your body,

Your mind,

And your emotions,

Let's take it one step further.

Make sure your awareness is still at your heart.

With an open mind and attention to the very first thing that pops into it,

Ask your heart what it needs.

What do I need?

Now if an answer didn't come,

That's perfectly okay.

Just being grateful for the time to observe your needs.

However,

If you did receive an answer,

Envision this need as already being met.

Use your powers of visualization and imagination,

Then let it all go.

Bring your awareness back to your physical body.

Notice your breath.

Imagine the space around you.

When you feel ready,

Start to make tiny movements in the body.

And eventually,

No rush,

Open your eyes.

Thank you for joining me.

Namaste.

Reviews

I loved this. Identifying my needs is really hard for me, personally. I was caught off guard by visualizing the need already being cared for, but oddly comforted by it as well. Thank you for this meditation!

Thank you, Katie, for this mindful and lovely guided meditation. Your voice is so calming and soothing, and your thoughtful words helped me to pause and truly notice what I had been feeling and what I needed today. Now I feel like I can start the day on solid footing, and find compassion for myself and others. Much appreciated.