This is a short body scan meditation designed to help you choose which writing projects to work on today.
It is an opportunity for you to tap into your internal wisdom and choose topics that support you and a sustainable writing practice.
I want you to begin by developing a comfortable seat,
Whatever that is for you today.
You can close your eyes or develop a soft gaze towards whatever is in front of you.
So inhaling for a count of four.
So that's one,
Two,
Three,
Four.
Exhaling one,
Two,
Three,
Four.
And let's repeat that two more times.
Inhaling one,
Two,
Three,
Four.
Hold.
Exhale one,
Two,
Three,
Four.
And then inhale one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
And just allow your breath pattern to return to whatever its normal pattern is.
Not developing any stories around it.
It's allowing your body to do what it does.
And I want you to focus your attention on your feet.
Noticing how your feet press into the ground and how the ground presses back up into your feet to ground you.
And allow your awareness to travel up your legs.
Noticing your shins and calves and your thighs.
Just focusing your attention for a moment on how heavy your legs feel or if they seem buoyant.
Just noticing what that may say about your energy level today.
And shift your awareness into your abdomen.
Just noticing if there are any points of tension.
If your heart is beating hard in your chest or if it's soft.
Maybe just noticing for a moment where the air you're inhaling is falling in the body.
Does most of it go to your chest or does it fall into your abdomen easily?
Again not building stories around this but just noticing because the abdomen is a place where we tend to hold stress.
So if you notice tension here,
You notice shallowness in your breath,
This just may be a signal that today is a day when you need extra care.
And take a moment to travel your awareness down to your hands.
Noticing if they are face up or face down.
Face down often suggests you need more grounding.
Face up means you need to receive.
Notice if your hands are clenched or open.
Again not building stories around this but just noticing what is.
And shift your awareness to your shoulders.
This is another place we tend to hold tension.
Notice if they are loose or if you feel anything in this area.
Travel up to your jaw.
Notice if it is clenched or open.
Pay attention to your tongue.
Whether it is resting up against the roof of your mouth or pushing against your teeth.
And draw your awareness up to your eyebrows.
Notice if the space between is furrowed or relaxed.
This is another place where we hold unconscious tension that signals that our body is working hard today to work through something.
Now I'd like you to pay attention to your posture.
Notice whether you are leaning back in your chair or leaning forward.
Do your shoulders seem slumped?
Are you curling in with fatigue?
Or are you sitting up with a sense of energy?
A posture I would call proud.
Again not judging these postures just noticing because it is again a signal as to the amount of energy you have in your creative bank today.
Now that you've had a chance to explore what is going on in your body I want you to think about what you must do today.
What is on your to-do list?
Where must you focus your energy today?
And then think back on what you observed in your body.
How much energy do you have today based on what you know now about your posture and all of the places in your body that are holding intention and are perhaps working hard or are filled with a sense of ease that means you have extra energy in your creative bank.
Now I'd like you to think about what you plan to write about today.
Come up with three different things.
One that has a low intensity,
One that has a medium intensity,
And one that has a high intensity.
Pay attention to what your mind is gravitating towards and then ask yourself that wisest part of you,
That part of you that is in touch with your body,
Whether or not what you are choosing is wise for you based on the amount of energy you have today.
And if there is a conflict choose the item that is of a lower intensity so that you can honor what is happening in the body.
Often we get stuck in the shoulds.
I should be working on this.
I should get this finished.
But when you work with the flow of your body you will create a writing practice that is filled with ease.
So now that you've had a chance to make a decision we're going to end with the sound of the bell.
Take a deep breath in and out through the nose.
Wiggle fingers and toes.
Clench and unclench your hand.
Open and close your mouth.
Gently turn your neck to one side and the other so that you can prepare for a sustainable,
Productive,
Ease-filled writing day.
