This practice invites you to pause and check in with your whole self,
Mind,
Body,
And spirit.
It's a moment of reconnection,
An invitation to come home.
Take a slow breath in and let it out gently.
Let's begin.
Begin by sitting comfortably,
There's no need to force anything,
Just simply arrive as you are.
Take a breath in through the nose,
And exhale gently out the mouth.
We'll begin by letting your awareness rest on your physical senses.
What do you smell?
Notice any scents in the room,
Or perhaps the absence of scent,
And how does that affect you?
Now look around the space you're in,
Noticing color,
Shape,
Light,
Then gently bring your gaze to your hands,
These are your hands,
With you since the very beginning.
How do you feel about them?
Notice any sensations or thoughts that arise.
Take a moment to touch your hands together,
Feeling the texture of your skin.
Give them a silent thank you for all the work they do.
Now shift your awareness to your mouth,
Is there a taste present?
Can you feel your tongue resting inside your mouth?
If it feels comfortable for you,
You might gently stroke your face,
Just making a soft,
Kind gesture.
Here you are,
You're here.
Now allow your eyes to close.
Let your awareness tune into sound.
What can you hear around you?
What's subtle?
What's near or far?
Can you hear any sounds within your body?
Your breath,
A gentle hum?
Let yourself listen with curiosity.
Next,
Place one hand on your heart and one on your belly.
Take a breath here,
And quietly or just in your mind,
Say hello.
Notice how it feels to say hello to yourself,
To be in gentle presence.
Now bring your attention deeper into the body.
Feel your muscles,
Your bones,
The way they support you,
Holding you up,
Allowing you to move,
Scratching your head,
Turning the page.
Perhaps there's a little ache,
A little tension,
Just notice it,
No need to change it.
Now bring your hands to your chest,
Just left of the center,
And see if you can feel your heartbeat.
Then move to your wrist and gently feel the pulse,
The movement of blood,
Your body's rhythm of aliveness.
You don't have to do anything to deserve this moment,
Just be here.
Taking another breath in,
And letting it go with ease.
You've just taken time to be with yourself,
Not to fix,
Not to do,
But simply to be.
Let that be enough.
As you begin to open your eyes or reorient to the space around you,
Carry with you the quiet knowing that you are supported from within.
You are allowed to slow down.
You are allowed to feel.
You are allowed to begin again.
May this check-in be a gentle reminder.
You can choose presence over pressure.
And always remember,
This too is practice.
