Welcome to this Three-Center Mindful Check-In.
Settle your body in any posture that offers you ease and comfort.
You may have your eyes open or closed.
Let your body soften and feel pulled down and gently held by gravity to the support beneath you.
If the breath is a helpful focus of attention,
Feel your body breathing you.
Sense the easy flow of the in-breath and the out-breath.
If the breath is a helpful focus of attention,
Feel the easy flow of the in-breath.
If the breath is a helpful focus of attention,
Feel the easy flow of the out-breath.
If the breath is a helpful focus of attention,
Feel the easy flow of the in-breath.
If the breath is a helpful focus of attention,
Feel the easy flow of the out-breath.
If the breath is a helpful focus of attention,
Feel the easy flow of the in-breath.
Do you need to shift your posture so you're more comfortable?
Maybe your lungs feel open and clear.
Or maybe there is an area of pain.
Take a moment to just notice your body.
There's no need to change what's happening in your body.
You are just directing your kind attention inward.
Next,
Notice what's happening in your body again just underneath your first awareness.
What's the next layer that your body wants to share with you?
Perhaps there is a sense of strength in your legs or a deeper sigh of your breath.
This is your body alive with sensation,
Ever-changing and shifting.
Thank you,
Body,
For speaking with me.
Next,
Turn your attention to your heart.
What emotions are swirling there right now?
Take a moment to listen and let your heart speak.
If you can notice and name some feelings,
That can be helpful.
You may sense frustration,
Sadness,
Curiosity,
Loneliness,
Anxiety,
Elation.
Again,
No need to change,
Shift,
Or fix any feeling that you're having.
Next,
You are inviting these feelings to be seen and witnessed and felt.
If it's hard to connect with any feeling,
That's okay too.
Just like we learn to feel sensations in our bodies,
We also have to practice attending to our emotions.
Ask your heart again if there is a deeper layer of feeling that wants to be seen and felt.
Spend a few moments offering space for these deeper,
Often more shy feelings to come forward.
Thank you,
Heart,
For feeling so deeply.
Lastly,
Turn your attention to your mind.
What thoughts are existing right now in your head?
How fast are your thoughts going?
You can be curious if there's a particular topic of thought or more of a mixture of random musings.
See if you can step back from the contents and the story of your thoughts and just notice the flow.
Again,
You are just witnessing with kindness,
Curiosity,
And non-judgment.
No need to fix or change anything.
Thank you,
Mind,
For letting me be present with your activity.
As we close this mindful three-center check-in,
Sense how you are growing the capacity to accompany yourself,
To be with whatever is happening,
With curiosity,
Kindness,
And non-judgment.
Practice this check-in daily.
It will deepen your connection and compassion with yourself.
Thanks for practicing with me today.
