Welcome to the three-center check-in,
Finding a comfortable posture that feels relaxed and awake,
Closing the eyes if that feels right or lowering the gaze.
Let's begin by checking in with the body,
Just taking a moment to notice what you're aware of in the body right now,
What physical sensations are present,
Perhaps noticing temperature,
Warmth,
Or coolness,
Maybe tingling or vibration,
And so just getting in touch with how you feel physically in the body in this moment.
There may be tension or tightness in certain parts of the body,
Perhaps inviting a relaxation or a softening as needed from head to toe,
Maybe scanning the face,
Perhaps softening the brow or the little muscles around the eyes,
Unhinging the jaw,
Allowing the shoulders to move away from the ears,
Softening the belly,
And then whatever tension remains,
Allowing it to be so.
You might even say,
This is how it is right now.
And now let's take a moment to check in with the emotional landscape.
What's the weather pattern in your inner world right now?
Is there a particular emotion that's present?
And maybe you can't quite put your finger on it.
There might just be a feeling of pleasantness or unpleasantness.
You might ask,
How am I feeling right now?
Sometimes it's easier to detect a mood or maybe an attitude in the mind,
Maybe calm or contentment,
Or maybe restlessness,
Worry,
Agitation.
And so just noticing whatever's here without judgment,
Without needing to change anything or make anything go away.
And now checking in with your thoughts.
What am I aware of in the mind right now?
What thoughts are coming and going?
There may be thoughts of the past,
Maybe remembering or replaying something that happened earlier today.
Or maybe thoughts of the future,
Planning,
Worrying,
Wishing,
Maybe anticipation about the future.
So just observing any thoughts that are here in this moment.
Again,
Without needing to change anything.
And now returning to the simple sensations of the body,
Sitting,
Maybe feeling the weight of the body.
Or if you like,
Connecting with the breath as it moves in and out of the body for a few rounds of breath.
And just knowing that any of these three elements,
Body sensations,
Emotions and thoughts are part of your experience at any time that you can bring awareness to.
And in doing so,
This can help to regulate the nervous system and bring more clarity about your moment to moment experience.
And so just taking a few moments now to integrate that short practice.
Just reflecting on how that was for you.
Was there anything in this short practice that you discovered that you weren't aware of before you sat down?
And finally,
Just letting your experience be whatever it was.
There's no need to change anything.
