Hello and welcome.
Welcome to your weekly reflection.
A space for quiet contemplation.
To really take stock of what is going on in your life.
Seeing where you might need a little course correction or want to make a few shifts and changes.
My suggestion is to dedicate a time every week.
You can experiment and find for yourself a time that feels right to spend in reflection.
Bringing you your journal,
A pen and anything you need to get really cozy.
I'll guide us through a selection of journal prompts and if at any time you feel as though I'm rushing you and you'd like to spend a little more time on a particular question,
Don't hesitate to pause the meditation and jump back in when you're ready.
There's no right or wrong.
Sometimes answers will flow fluidly and easily and sometimes not.
So as we begin let's arrive together in our bodies with our breath.
Landing together in this space.
You might notice in this moment how you feel,
What is present,
What is here.
Really observing the attitude that you bring to the practice.
Can it be one of kindness,
Of intrigue,
One of openness,
Willingness.
Maybe there are other attributes,
Other qualities you'd like to invite into the practice.
And let's draw in a full inhale through your nose and gently let the breath go out through your mouth as a sign of deep reverence and respect to yourself for cultivating this time,
Carving out this space for reflection.
It might feel nice to place your hand somewhere on your body.
You might invite some gentle movement into your head and your neck.
Maybe rolling your shoulders.
The invitation to take a few intentional breaths with me and as you do this you might close down your eyes or soften your gaze down towards the earth.
As you feel ready inhaling through your nose and exhale through gently pursed lips as though you're blowing through a small thin straw.
In your own time with your own breath and rhythm.
Maybe repeating that straw breath one or two more times.
Inhaling drawing in creativity,
Spaciousness,
Inspiration.
And exhaling letting something go,
Something that you no longer need this week.
Beautiful.
And a gentle invitation to really notice your breath as we move through the practice.
I know I have a tendency to hold my breath as I write.
Really bringing in a sense of full expansive breathing.
Checking in with any habitual places of tension in your body.
Perhaps your shoulders like to crawl up towards your earlobes.
Maybe you furrow your brow,
Clench your jaw,
Press your tongue to the roof of your mouth.
So an embodied practice.
Let's begin with our first journal prompt.
What went well for you this week?
This question can bring a lot of awareness to our measure of success.
The invitation to move away from the doing,
The achieving as these hallmarks of whether we're doing well.
The invitation to move away from the doing and the achieving as these hallmarks of whether we're doing well.
Maybe what went well for you this week is that you felt really at home in your body.
You felt as though you had more time and space.
You felt less rushed.
You had a night of really deep sweet sleep.
And of course there might be things in your work life that went well.
It's important to acknowledge those too.
Invitation to really widen your focus.
Gentle reminder to tune in with your breath.
Softening through your facial features and your shoulders.
If you feel ready to move on to our second journal prompt.
What is one thing that's bothering you?
Maybe that thing comes to mind straight away.
The invitation to notice where you feel it in your body.
How does it manifest within your physical body?
It could be a feeling,
A sensation or a numbness in your chest,
Your belly.
Seeing if you can locate where this thing that's bothering you,
Where it's living in your physical being.
And if you're not sure,
That's absolutely fine.
Don't force it.
It's really an exploration,
An inquiry.
There's no right or wrong.
With this thing that is bothersome,
What is an action or a next step that you can take to shift it?
Or to change it in some way?
As an example,
If it's bothering you that you're tired and sluggish in the morning,
Maybe the action is to set your bedtime just a fraction earlier this week.
Maybe it's something that's bothering you with a friend or in a relationship.
Maybe the action or next step is to schedule a conversation or a meeting.
And sometimes we don't have the control to change the things that are bothering us.
If that is the case for your situation,
Then perhaps the next step is a letting go or an acceptance.
Letting go and accepting the things we cannot change,
That can be more tricky and that can take time.
So perhaps the next step is the acknowledgement that a letting go and acceptance is the next step.
It's something you want to work towards.
As we prepare for our third journal prompt,
Taking a moment to notice your breath,
The way it's moving through your body.
The possibility here of rolling through your neck your shoulders,
Your hands,
Your wrists.
Really just bringing some aliveness into your physical body.
Our next journal prompt is how will you celebrate yourself this week?
It's not often that we take the time to celebrate the small moments.
We can get distracted or fixated on the things that haven't gone so well.
And so this prompt is really inviting you to be intentional.
How will you celebrate yourself this week?
And most importantly,
When things don't go exactly to plan.
What will be a pillar of success?
Maybe you'll celebrate yourself if you don't snooze your alarm.
It could be anything at all.
And it really lends itself to our next journal prompt which is how do you want to feel this week?
What are the qualities that you want to embody this week?
Our final journal prompt is really assessing your energy levels.
Reflecting on the week that's been.
Did you have a good balance of yin and yang energy?
A balance of time in solitude and time for more socializing,
Connecting and engaging?
And if this is out of sync,
Which one do you need to focus on?
What do you need to lean into this week?
As you continue with this weekly reflection practice,
You might like to craft some of your own questions or prompts.
And if that's the case,
I'd love to hear from you.
And perhaps it's something that I can integrate into my own practice as well.
As our practice comes to a close,
Taking the next few moments to jot anything else down that comes to mind.
Anything else that you want to release.
Giving you the time and space to wrap up your practice in any way that's calling out to you.
As always,
It's such an honor and a privilege to share the space together.
I hope that you have a beautiful week ahead.
And I'll see you again next week.
Take good care.
