Hi everyone,
This is Stephanie Boxerbaum.
Thank you so much for meditating with me today.
I was talking to someone the other day and they mentioned that maybe they were having a bit of a down day,
But they didn't understand why.
And through the lens of mindfulness and mindful self-compassion,
Rather than trying to solve this immediate question,
The quintessential question really is,
What do I need?
Often when we're feeling heavy or reactive or frustrated,
Whatever the case may be,
A really helpful guide in shifting the perspective is just asking this question,
What do I need?
Because oftentimes we're so sort of caught up in what other people need or not even really thinking that there could be something that we need to help shift.
We get caught up in the content of what's happening.
We get caught up in the context of whatever's going on.
And sometimes a simple shift,
Just what do I need?
Maybe you need to take a walk.
Maybe you need to take a pause.
It's all open for conversation.
So this practice is just a simple guided practice of incorporating this idea of what do I need?
So we'll just allow the mind and the body to settle and really tap in to the question and see what's there.
No judgment,
No specific outcome needed.
It's really just designed to allow you to ask this question from a neutral place,
From a supported place,
And just kind of really going inward and seeing what's there and what's needed.
So on that note,
Finding a comfortable seat and really whatever feels supportive for you today.
Maybe that's laying down.
Maybe you need a pillow to support your back.
Just settling in,
Really settling in.
Taking a gentle deep breath in and a deep breath out.
Feeling yourself in this supported position.
And letting the mind and body settle.
And if it feels right today,
Maybe inviting in this quality of joy.
Just being gentle with yourself in the best way possible that works for you today.
Every day is different.
And we come to this place with a sense of enoughness,
Just as you are right now in this very moment.
So I'll watch our time here for a bit.
And let's just get connected to the breath.
A gentle inhale in.
And easing.
Exhale out.
And if that's really tough today,
You can just find supportive touch,
Maybe clasping your hands together,
Putting a hand over the heart.
Maybe just monitoring the rise and fall of the breath.
But finding something that you can connect to that just kind of anchors the practice right now.
Just what feels good,
What feels calming,
Settling.
And I'll watch our time here.
And we'll just take some deep breaths and just allow the mind to settle.
As we talk about the mind's going to have thoughts,
We're not trying to stop the thoughts.
We just simply come back to this anchored space that we've created to find some ease and stillness.
On this next inhale in,
And a deep exhale out.
Offering the invitation to silently ask yourself,
What do I need?
What do I need?
Trying not to get caught up in the context of where the mind goes with this.
Allowing for a real genuine sense of connecting in with yourself.
Maybe it's about a certain situation.
Maybe it's about a certain decision.
Envision yourself surrounded by ease as you ask this question.
There's no pressure.
There's no judgment.
Being a good friend to yourself.
And just asking the question,
What do I need?
And we'll stay here for these next few moments guided by the music.
If you need to just come back to your anchor for a moment and let the question go,
That's okay as well.
Letting this time feel easy,
Restful,
Peaceful,
And seeing what arises.
Taking another gentle inhale in and giving yourself some kindness here.
Or taking the time to practice.
Taking the time to get settled.
And allowing real honesty with yourself about what you need right now in this moment.
Knowing that every meditation is different than the last.
What you need today may be different than what you needed yesterday or what you'll need tomorrow.
It's not so much about the context.
It's about allowing for this question to be asked.
And maybe it's a question you need to ask multiple times during the day and not just while you're meditating.
As in this practice,
We're allowing for our true experience to be exactly as it is.
So taking in a deep breath,
Filling it in with some self-compassion for yourself,
Some gratitude,
And beginning to come back into your surroundings,
Maybe wiggling your fingers and toes,
And sharing that reminder that you are always enough as is.
And when you're ready,
Gently opening your eyes.
So thank you,
As always,
For meditating with me today,
And I hope to be meditating again with you soon.
