Welcome to this short calming check-in.
I'm Marianne DeCleer.
Thanks for joining me here today.
Before we get started,
Take a moment to get comfortable,
Either sitting on a chair or lying down on the ground.
Know that you can change your position at any time.
And as you go through this short check-in,
Welcome any feelings,
Sensations,
Or images with kindness,
Gentleness,
And non-judgment.
And take this time for yourself to connect within.
Close your eyes.
Feel the weight of your body as you sit on your chair or lie down on the floor.
If you're sitting,
Notice all the parts of your body touching the chair,
The floor,
Or even other body parts.
If you're lying down,
Pay attention to all the parts of your body in contact with the floor.
Observe your breath.
Feel the sensation of the air as you inhale and exhale.
You can feel the cool air around your nostrils as you breathe in and the warm air around your nostrils as you breathe out.
And bring your attention to the other sensations related to your breathing.
Notice the movement of your ribs as you breathe.
Your ribcage expands and contracts as you inhale and exhale.
Notice the gentle rise and fall of your belly.
And now I invite you to rub your hands together and place one hand on your heart and the other on your belly.
Feel your heartbeat under your hand.
Feel your belly softly moving.
Feel the aliveness of your body.
And now I invite you to tune into how you're feeling right here,
Right now,
Without any judgment,
Just observation.
Physically,
What are you noticing in your body?
Scan your body for any sensations you might be experiencing.
You can list them with gentleness and self-compassion.
And mentally,
What are your thoughts like?
Are they feeling busy or calm?
Orderly?
All over the place?
Or neutral?
If you were to draw your thoughts today,
What shape would they have?
Or maybe what color?
Notice your thoughts with gentleness and loving-kindness.
And emotionally,
What are you noticing today?
How do you feel?
Listen to your feelings You might be feeling things that are contradictory.
Try to name your emotions today without any judgment and with lots of self-love.
And allow yourself to feel these emotions with no judgment.
Welcome whatever you're noticing with kindness,
Self-compassion.
And now come back to the feeling of your breath.
Notice the air in your nostrils,
The soft movement of the ribcage and the belly.
Feel your heartbeat.
Take a moment to feel the calmness of your breath and heartbeat at the same time.
And now you can relax your hands down on your lap or down by your sides.
And come back to the parts of your body that are touching the support beneath you.
Starting at the top of your head,
Going down to your feet.
Notice everything that's touching something else.
And now take a deep breath in through your nose.
Exhale with a big sigh.
Begin to move your body and stretch in whatever way it feels good right now.
And when you're ready,
You can open your eyes.
Take a moment while you're still in this state of relaxation to think about what feelings,
Sensations or images came up for you during this short check-in.
Remember that you can come back to this recording anytime whenever you want to find calm and check in with your body.
Thanks once again for joining me here today for this short,
Calming check-in.
