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HALT: A Practice for Self-Care

Cory Muscara






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HALT: A Practice for Self-Care

In this meditation, we'll discuss a simple technique to prioritize self-care in your daily life.

Let's start by settling

into a comfortable posture.

This could be sitting down,

lying down or standing up.

If it feels okay to do so,

you can close your eyes.

And we'll start by taking

a deep breath together.

In through the nose.

And slowly out through the mouth.

Inviting the jaw to relax and be at ease.

Let the shoulders come

down and inch or two.

And notice if the belly

or the hands are gripping.

You can allow them to soften.

As the body starts to relax, the breath

can settle into its natural rhythm.

And we'll spend a few moments

settling our attention at the breath.

You can place one hand on your belly if it

helps you feel the breathing more vividly.

As the mind wanders, we observe

it, redirect the attention,

this breath, this moment.

This meditation is all about attuning

to our own bodies so that we're

better able to give it self-care and

respond to our needs as they arise.

One of the best ways to attune to the body

with compassion is through a body scan.

So let's start by bringing

our awareness up to our head.

The same way that we feel the sensations

of the breath, we're just going to

feel the sensations in the head area.

Noticing, the felt sense

of the cheeks, the eyes.

And even inside the mouth,

where the tongue touches the

teeth or the roof of the mouth.

Sliding your awareness down

to your neck and shoulders.

Just practicing feeling this area

of the body and notice if it needs

to move or adjust in any way.

Sliding down to the arms.

And into the hands.

Just feeling the sensations

of this part of the body.

And you're also just noticing,

if the sensations could speak,

what would they be saying?

Keep that in mind as you go

throughout the body scan.

Coming over to the torso region.

Feeling the chest and the belly.

The back.

Down to the pelvis.


And feet.

And now that you're a bit more

attuned to the body, just ask it, is

there anything you need right now?

Is there any way I can

better take care of you?

And see what arises.

Let's take one last deep breath together.

In through the nose.

And out through the mouth.

When you're ready, you can

invite your eyes to open again.

Great job.

As you go about your day, see if

you can stay attuned to your body.

Noticing if it needs anything.

Is it tired?

Does it want connection?

Is it a hungry?

Being able to notice this and then

respond is a huge step in self-care and

helps us keep our sanity and stability.

So thank you for your practice.

And until we talk again, take care.

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