Welcome to your four-part check-in meditation.
This meditation is something I use with my one-on-one clients often,
Helping them connect to their wholeness to see and realize there is so much more to them than just their mind or just their bodies.
So let's get started.
Go ahead and sink into a seat that feels comfortable or even lie down on the floor or your bed,
Bringing presence to this moment as you close your eyes if that would feel good,
Allowing stillness to wash over you,
To feel the support along your back body,
To feel the beauty of this beautiful time you have set apart to be with yourself,
To connect with all pieces of you.
When you're ready,
Bring your attention to your mind's space and just notice what's stirring there today.
What does your head space feel like?
If it were a color,
What color would it be?
What are the words and thoughts that are running through?
First witnessing this part of you exactly as you are,
Allowing a sense of love and compassion to flow into this part of you to release all judgment,
All harshness.
And as you begin to tune into your head space more,
Simply and lovingly ask,
Head,
What are you needing today?
Mind,
What are you needing today?
Intellect,
What are you needing today?
And make space to receive any answer that may come through.
If you saw,
Heard,
Or felt something clearly beautiful,
And if you didn't,
That is beautiful too.
Again,
Allowing yourself to witness the space,
The needs you have through it,
And just offering up deep gratitude for all it does for you,
For all of the ways that it guides you and keeps you safe.
When you're ready,
You can bring your focus to your physical body,
Beginning to tune in to any aches or pains,
Discomfort,
Whether you feel constricted or in flow physically today.
Noticing how your breath enters your body,
Imagining your blood circulating through your extremities and back to your heart space,
And just being with your physical vessel exactly as it is,
Releasing any desire or need for it to change,
Allowing yourself to come back to trust that there is deep wisdom and beauty held in this body,
Taking time to be fully with yourself here.
When you're ready,
You can gently and lovingly ask,
Body,
What do you need today?
What would feel supportive today?
What would help your energy today?
And making space for anything that comes through,
Whether you have received an inclination,
A message of any kind or not.
I invite you to extend deep love and gratitude to your body,
Taking a moment to recognize all of the ways that it supports you,
This beautiful life it contributes to,
Really recognizing its beauty in a new way.
When you're ready,
You can gently shift your focus to the space in your belly or wherever else you tend to connect with your emotional self.
Tuning into your emotions,
Just notice what's happening in your emotional space today.
What's coming up?
What's moving through?
Is there anything that is being suppressed that would like to be expressed?
As you breathe,
Invite in space for your emotions to do what they need to do,
Allowing them to be exactly as they are,
Allowing this part of you to speak if it has not spoken in a while,
Or to find calm if it has felt full and overwhelmed.
Perhaps notice what age your emotional self is today and what it looks like,
And as it becomes more clear,
Just letting love and compassion radiate through you for this piece of you,
Allowing a deep honoring and witnessing of your emotional self in this moment.
And when you're ready,
Go ahead and gently ask it,
Emotional self,
What are you needing today?
What would feel supportive?
Make space to witness whatever comes through,
To trust that any message or understanding is true and exactly what you're needing.
Taking one last moment here,
And when you're ready,
I invite you to bring your focus to your heart space,
This beautiful space where we connect with our soul,
Where we connect spiritually or with God,
Where our essence flows through us.
Breathing into that space,
Perhaps rolling your shoulders back and allowing your chest to open gently.
Notice what your heart feels like right now.
Notice if it feels open or constricted,
If you can feel your heartbeat or not,
And notice when the last time you felt like you connected deeply to your heart was.
And no matter what is true for you,
There is zero shame to be had.
Allow yourself to witness yourself,
Welcome yourself into connection with your heart today,
Whether you have connected recently or not.
Invite yourself to relax into this space if it feels hard.
And as you do so,
Just notice,
What feels top of heart for me today?
What is being cultivated in this space?
What am I drawn to connect with beyond myself?
What am I needing to allow myself to step in fully to this space and trust it?
And is there any message for me here today?
As you continue to breathe,
Allowing yourself to be with this beautiful and deep,
Deep part of you,
Just as it is,
Just as you are.
Truly honoring wherever your heart is leading you or speaking to you.
Either stay present with your heart or invite yourself back to zoom out and notice these four pieces of you that create and contribute to your wholeness every day.
Noticing how they connect to each other,
Your mind to your body,
Your body to your emotions,
Your emotions to your heart,
Your mind to your heart,
Your body to your heart.
So many beautiful connections.
So much is within you and you can create space to connect with all of it and to hold it all.
I invite you to take some space to just be with your wholeness,
Your completeness,
Your entirety.
And if you feel called,
You can use the journal prompts to write down what came up and what you noticed,
What you're being led to in these places.
Or you can continue on through your day and notice how you feel more connected,
More fluid with each part of your being as you do.
Take your time in this space and only move when you're ready to do so.
