We are only as powerful as we are truthful. When we push through life without checking in, all sorts of trouble shows up.
Personal truth comes from inner knowledge and being able to tune in to how you feel in the moment. To cultivate inner knowledge, you have to dig in and ask questions. Is it a strong day or is it a day you have to take extra care of yourself? When you can be truthful with yourself and check in at all levels–physical, emotional, mental, and spiritual–you can see through a clear lens and make decisions that foster self-knowledge. A consistent practice of self-care will support you along the way.
Create a relationship with yourself. Get to know who you are, your quirky habits, strengths, and weaknesses. What makes you laugh and what makes you cry? What infuriates you and what can you let roll off your back? We ask those closest to us how they feel, how they slept, if they liked what they ate, and so on, so why wouldn’t we offer ourselves the same consideration?
When you are consistent with self-care, you gain self-knowledge, and this knowledge is your power base. You may feel regret or shame because you can’t fulfill a commitment or anger because you blame someone else for your inability to communicate your needs. Whatever it is, spending time learning more about yourself will help you feel authentic and successful in your life.
Meeting yourself where you are in life is the greatest meditation there is. Often we overlook the way we feel in the moment. There might be physical discomfort that we want to avoid or a challenging emotion that has popped up to be heard and seen at an inconvenient time. Just noticing that it has shown up is a huge step in the right direction.
Here’s a simple check in practice:
Part 1- 2:1 Breath Technique
This simple technique will help you understand the nuances of the breath and inform you how you are breathing. It will give you a baseline from which you can access the body scan in Part 2.
- Sit in a chair or on the ground in a position that allows your spine to lengthen. Use whatever pillows or props you need to make this position as comfortable as possible.
- Sit tall and feel the crown of your head reaching toward the sky.
- Tip your chin just enough to lengthen the back of your neck so your breath can flow freely.
- Begin by taking a long deep breath. Feel the breath move in and out of your body. Do a few rounds of this breath to arrive in present moment awareness.
- Allow your breath to flow quietly and smoothly through your nostrils, noticing the warmth you feel as it moves freely. The next time you inhale, make the inhalation shorter than the exhale: two short in-breaths to one long exhale. Create a smooth flow of breath, transitioning from the inhale to the exhale without stress or strain.
- Continue with this breathing pattern for three minutes. Notice your heart rate slow down and your muscles begin to relax.
This breathing technique removes congestion and loosens restriction from your lungs and calms and supports your nervous system. You can continue this practice for as long as it takes to feel grounded.
Part 2- Body Scan
- Stay in the same seated position.
- Open your eyes for a quick reset. How do you feel after doing the 2:1 breathing technique? Pay attention to all sensations that arise.
- Now you will practice a body scan by going the four elements–physical, emotional, mental, and spiritual.
- Ask yourself silently or out loud, How do I feel in my physical body today? On a scale of 1-10, 1 being the least and 10 being the best, how would you rate how you feel in your physical body today? Write this information down and pay attention to how it feels just to notice these sensations.
- Ask yourself silently or out loud, How do I feel in my emotional body today? On a scale of 1-10, 1 being the least and 10 being the best, how would you rate how you feel in your emotional body today? Write this information down and pay attention to how it feels just to notice these sensations.
- Ask yourself silently or out loud, How do I feel in my mental body today? On a scale of 1-10, 1 being the least and 10 being the best, how would you rate how you feel in your mental body today? Write this information down and pay attention to how it feels just to notice these sensations.
- Ask yourself silently or out loud, How do I feel in my spiritual body today? On a scale of 1-10, 1 being the least and 10 being the best, how would you rate how you feel in your spiritual body today? Write this information down and pay attention to how it feels just to notice these sensations.
- Complete the exercise by thanking your inner voice.
Self-care is about self-consideration. The act of witnessing sensations rather than pushing them away leads you on a healing path. It really is as simple as that. Daily self-care practice is your check-in. When you give yourself the chance to listen, not to the noise of your surrounding but to the messages inside you, you can gauge how you address interactions with others, at work, and elsewhere. You become a powerhouse because you know how to support yourself in the varied experiences of life. Add this practice to your life daily and watch how your ability to deal with difficult situations grows.
Thank you for reading my posts. I hope you find them supportive. If so, please comment and share. Come with me on this journey and make self-care your sacred priority. Sign up for my newsletter and interact with me on my social media channels. I love hearing from you.
We are in this life together, learning, growing, and healing. Awareness of this truth is the essence of humanity. Peace on the trail.
So much love to you.