So this infographic came though in an email from Melli over in Australia in July. She is the genius behind The Mindfulness Summit that I attended virtually last year and this Head-Heart-Gut Check is a great tool. I love her work and it felt like a bit of a birthday present to share it here with you when it was my belly-button birthday yesterday! Another year older, another year sober 🙂
Over to Melli:
We make a lot of decisions every day and these decisions are what determine the direction and quality of our lives. Some are little. Some are completely life altering. All of them matter as you steer the course of your life at each little juncture.
Any time you’re at a decision point you can use this mini-meditation to respond (and not react) to what is arising with wisdom and intelligence, making more mindful choices leading to a fuller happier more authentic life.
Step 1: Take three deep slow conscious breaths as a way of gathering your awareness to the present moment.
Step 2: Bring your awareness to your head
With your awareness in the head acknowledge what kind of thoughts are present in relation to the current situation.
Step 3: Drop awareness down to the heart
Place a hand over the heart and take a moment to attend to what values you have in this situation, what you care about and what your deepest intention is.
Step 4: Drop awareness down to the gut
Place a hand over the abdomen. Tune into any hunches, intuitions or emotions that are present in relation to the current situation.
Step 5: Collect all this information
Take one deep slow conscious breath in and out as you have a sense of collecting all this information from the body and mind. Then mentally ask yourself this question “what shall I do now?” Listen for the answer.
The Head-Heart-Gut Check meditation can be done in as little as 30 seconds when you need to make a quick decision or you can do a longer version that takes up to five minutes when you have more time. This simple powerful mini meditation will help you make more mindful decisions and will be an ally in times when you need mindfulness the most. May it serve you well
The ‘Head-Heart-Gut’ Check In Meditation
You may also listen to the head-heart-gut check in meditation by clicking on the video below:
You can also listen on SoundCloud
Thanks Melli! 🙂