Practice tuning into your inner knowing for even a few minutes a day to develop the capacity to listen to your deeper understanding of needs and possibilities.
Find a comfortable position (sitting, standing, or lying down) with a naturally straight, non-rigid spine, and either close your eyes or soften your gaze downward.
Take a moment to fully arrive by noticing any sounds or sensations in your current room or space to help center your attention.
Begin by sensing your body, noticing where it makes contact with its support, and feeling your weight settle into that support.
Take a few deep breaths, allowing yourself to sink a little deeper into the moment with each exhale.
Observe any subtle or strong sensations in your body, such as movements, vibrations, pulsing, tingling, or the natural flow of your breath.
Bring your awareness inward to a specific body area (e.g., heart, belly, behind eyes) to connect with your quieter body wisdom, distinct from racing thoughts.
Rest in this inward awareness, sensing the chosen space or place in your body, and simply being with whatever is present.
Drop the question “What do I need right now?” into your inner space, listening with your body for an answer without mental searching, and trusting the first thing that arises.
Feel into the response, noticing if it creates expansion or contraction, changes your breathing, or feels true in your bones, as your body communicates in ways your mind may not understand.
Drop the question “What wants to emerge in my life?” into your inner knowing, staying open and receptive without forcing an answer, and observing how the response lands in your body.
Take a few moments to simply rest in this connection with your inner knowing, appreciating this capacity without needing to immediately act on what came up.
Feel your breath moving in and out, trusting that you can return to this place of inner listening anytime you need to with each breath.
Regularly practice listening to subtle bodily cues and trusting what you feel, as this consistent practice will make your inner knowing clearer over time.
Open your eyes and take a moment to reconnect with your surroundings, stretching or moving your body if it feels good, after the meditation.
Sign up at danharris.com to receive custom guided meditations that come with all of the Monday and Wednesday episodes during October.
Subscribe to danharris.com to get access to weekly live video meditation and Q&A sessions every Tuesday at 4 PM Eastern.
Consider attending the weekend-long meditation retreat at the Omega Institute from October 24th-26th to meditate, converse, and participate in Q&A with Dan Harris and Seben A. Selassie.
Check the link in the show notes to sign up for the in-person event on the weekend of October 24th.