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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.

Legs. 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.

Meditation

4.6

HALT: A Practice for Self-Care

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

Duration

Your default time is based on your progress and is changed automatically as you practice.

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.

Legs. 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.

Cory Muscara

Meditation

4.6

Duration

Cory Muscara

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