Take a moment to check in.
Close your eyes.
Find a comfortable seat.
Start by observing your breath.
Just notice how your body's breathing.
Is your breath quick,
Long,
Is it deep,
Short,
Continuous,
Or fluctuating?
Observe without judgment.
Just tune in.
And then begin to scan your body.
Notice the expression on your face,
Your eyebrows,
Your eyes.
Notice how you're holding your jaw,
Your tongue.
How is your head on top of your shoulders?
Any sensations across the back of your neck and down your back and shoulders?
How are you holding your arms?
Notice your heart center,
Your abdomen.
Any sensation,
Color,
Texture?
And how is your body settling over your hips?
Notice your legs,
Your feet,
Your whole body.
Now as you connect with all of you,
The dense parts,
The open parts,
Without judgment or trying to change anything,
Just take a moment to notice how you are.
Notice if there's tightness,
Longing,
Tension,
Fear,
Anxiety.
This honor was present.
And ask yourself,
What do I need right now?
What do I truly need right now?
And breathe that need inward.
Breathe into the spaces that are tight,
Dense,
Longing.
Invite them into your experience,
Nurture them in the ways that they need.
And resolve in your mind how you will support yourself right now with what you need.
Perhaps you need to encourage yourself,
Believe in yourself,
Care for yourself.
What is the words or statement that you need right now to lift yourself up,
To expand through the darkness and to remember your resilience,
Your ability to meet your needs?
Now take a deep breath in through your nose,
Sigh out through your mouth.
Take a moment now to notice any sensation in your body,
Any shifts or changes,
Expansion,
Ease,
Energy.
You are fully capable of meeting your needs,
Honoring yourself,
Standing up for yourself and caring for yourself.
Take another deep breath in through the nose,
Out through the mouth.
Sit here for as long as you need and when you're ready,
Open your eyes with a fresh perspective and a deeper connection with yourself.
Namaste.
